Push Up

Different types of Pushups

The pushup is a single exercise that can increase and tone many of the muscles of the upper body and core.

There are many variations of pushups that suit a range of techniques and focus on particular sets of muscles.

when you do push up the Upper body Muscle Parts Like Chest, Shoulder, Upper and Middle back Muscle , biceps(the front of the upper arm), triceps (the back of upper arms ).

As for speed, there’s no reason to hit out 30 fast ones.
Proper form is much more important.
Always move slowly and in control.
Make it meditative, and concentrate on your breathing: breathe in when lowering; breathe out when pushing back up.

Benefits of doing pushups:

Burning calories
pushups can be a powerful full-body workout. They consume a large amount of energy in a short period because the movements require large muscle groups to lift and hold much of the body’s weight.

Improving health
Help To develop Core Muscle mass
pushups use large muscle groups to alternately lift and lower much of the body’s weight, which increases the heart rate. Increasing the heart rate during exercise helps increase the heart muscle, enabling it to pump more oxygenated blood to the lungs and throughout the body.

Protecting the shoulder joint
With the correct technique, pushups can help build up strength in the muscles around the shoulder joint. The tissues in the shoulder hold the upper arm bone in the joint.

Type Of PushUps:

Wall Push-Up

Wall pushups are best for beginners or anyone with a joint injury. This type of pushup not only helps to build shoulder but also develop your chest strength.

  1. Stand in front of a wall, just beyond an arm’s length away. Feet should be shoulder-width apart.
  2. Take the hands to shoulder height. Lean forward, stretch the arms, and place the hands flat on the wall. Hands should also be shoulder-width apart.
  3. Breathe and bend the elbows, lowering the body toward the wall. Through this movement, squeeze the core and buttocks to maintain a strong, straight position.
  4. Pause for 1 second and then push off the wall with the arms, keeping the hands on the wall. The feet should remain flat on the floor. move slightly closer to the wall.

Try to do 4 sets of 12 repetitions, reaching a total of 48 pushups. Take a short break between sets.

Standard Push-Up

Take plank position with your pelvis tucked in, your neck neutral, and your palms straight under your shoulders. Make sure your shoulders are rotated back and down, too.

keep your back straight, begin to lower your body by bending your elbows while keeping them pointed slightly back. Lower down until your chest grazes the floor.

Immediately extend your elbows and push your body copy to the starting position.

Modified push-up

The modified pushup is difficult then wall Pushup but people who are not quite ready for a standard pushup. When doing this pushup, specialize in tightening all the muscles to take care of a stiff, straight body.
Take position with the knees and toes touching the floor. Hold the legs and feet together.

Look down at the ground to take care of a neutral head position. Place the hands below the arms and keeping the arms straight.

Breathe in. While engaging the core and buttocks muscles, bend the elbows to lower the chest as on the brink of the ground as possible. Pause here for 1 second.

Breathe out. Push the arms straight to lift the body off the ground and back to the first kneeling position. Make sure that the rear doesn’t sag, the core remains tight, and therefore the buttocks don’t lift into the air.

Wide push-up

The wide pushup is similar to the standard pushup. It involves widening the space between the hands, which places more specialise in the chest muscles.
The wide pushup is similar to the standard pushup. It involves widening the space between the hands, which places more specialise in the chest muscles.

Get into the plank position, as in the standard pushup, but place the hands further out to the side and follow the same technique.
The wide pushup is its target chest, shoulders, and back muscles.

Narrow pushup

The narrow pushup is another variation of the quality pushup, but it’s usually harder. It reduces the space between the hands, which suggests that the arm muscles need to work harder.
it is very good for triceps and chest muscles.

Decline push-up

Decline pushups little bit tuff then standard pushups, modified pushups, and hand-elevated pushups. This means that if standard pushups are getting easy, moving your feet off the floor will provide a bigger challenge.
Start in a plank position, with hands stacked under your shoulders. Place your feet up on a chair or box.

Begin lowering your body by bending your elbows, keeping your core tight and your back flat, until your chest grazes the floor. Keep your elbows pointed slightly back.
Immediately extend your elbows and push your body copy.

Clap push-up

A clamp pushup is an advanced exercise that should only be attempted if you’re confident in your upper body strength.
The clap pushup can help improve muscle strength, power, and body awareness.

This type of pushup needs a lot of strength, but a person will find that they build up strength over time.

Super (Hindu) Push-Up

Hindu pushup also called dand.
Start during a plank position with hands slightly wider than shoulder-width apart and feet together

  • Press into the ground together with your upper body, and lift your hips up and back to a downward-facing dog pose
  • Lower your hips until you’re back in a pushup position while pressing your butt. then, continue lowering your hips toward the ground and scoop your chest forward into an upward-facing dog pose, with thighs off the floor, and toes moving
  • keep off up to the starting push up position

Spiderman (Side Kick) Push-Up

This pushup takes out your creepy-crawly side. Bring one knee up the side of your body near your elbow during the “down” portion. This squeezes your obliques and will improve balance.

You can keep your knee in the same spot for a few reps before switching sides or bring it forward and back with each push-up.

One arm versions

The One Arm Pushup is an advanced bodyweight exercise that requires Lots of strength in the chest, triceps, and shoulder muscles. Also, a great deal of core strength and stability is required to perform the one-arm pushup with a really good form.

you have to push your body in the upper side with the support of the single hand and it requires a lot of strength.

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