Different Types of Pushups: How to Mix Up Your Workout Routine
Pushups are a classic exercise that has been a staple in fitness routines for years. They work for multiple muscle groups in the upper body, including the chest, shoulders, triceps, and core. While the traditional pushup is effective, there are many different variations that can help you target specific muscle groups or add a new challenge to your workout routine. In this post, we'll explore different types of pushups and how to incorporate them into your workout routine.
Wide-Arm Pushup
This is not complicated to do. Don't think it's hard it's a very easy workout like a normal push-up. First, take a position like a normal pushup. Next move arm should be wider than your shoulder. Thats it.
Targetted muscles: Chest, Shoulder, Upper arms (triceps).
Diamond Pushup
This pushup is my favorite workout. Diamond pushup is one of the best push up for training triceps and chest muscles. This workout takes place in my every push day workout. In this variation, you place your hands close together and make a diamond shape with your index fingers and thumbs. This targets the triceps muscles.
Targetted muscles: Triceps and chest.
If you are a beginner You start with a normal push-up. This is not difficult. But If you feel it's hard try normal.
One-Arm Pushup
This is an advanced type and this requires significant upper body strength. In this pushup, you lift one arm off the ground and perform the pushup with the other arm. I don't refer to doing this without any practice. You may ask me how to take practice for this?
Maybe you saw this movie. Don't influence by others. Just practice and then do your best.
I explain step by step
⦁ You First start with a wall pushup with one hand. It's a beginner level. After jumping from the beginner stage you can leave it.
⦁ Train your one arm with the other hand elevation. Do this for your two arms. You can use Brick or anything for elevation.
⦁ Next few days you train your arms without bricks or anything. Use only your hand. Just simply move your right hand to the right side you can for your left arms
Maybe If you think these steps are hard you can check other tips online. But Practice is necessary. I don't recommend doing this without practice.
Plyometric Pushups (Clap pushups)
Also known as "clap pushups", plyometric pushups involve pushing off the ground explosively and clapping your hands before returning to the starting position. This variation adds a cardiovascular element to the exercise.
Maybe you saw this in many movies. It is more effective pushups like one-hand push-ups. Target chest and shoulder and bicep muscles.
Incline Pushup
In this variation, you place your hands on an elevated surface, such as a bench or step, which decreases the amount of weight you need to lift and reduces the intensity of the exercise. For elevation don't buy any equipment
This push-up is very effective and I prefer it too. If you are a beginner you need to do it very carefully. For First time
Decline Pushup
The decline pushup is the opposite of the incline pushup, with your feet on an elevated surface and your hands on the ground. This variation increases the intensity of the exercise by placing more weight on your upper body.
Steps:
⦁ Take anything like a stool or chair.
⦁ Place your foot on the elevated surface of the chair or stool
⦁ This pushup targets your shoulder and lower chest and triceps.
Spiderman Pushup
This variation involves bringing your knee to your elbow as you lower yourself down, engaging the oblique muscles in addition to the chest and triceps. This push-up was medium but if you feel hard try inclined push-ups
Targetted muscle group: chest, triceps, shoulders, deep stabilizer muscles of the core, obliques, hips, and quadriceps
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