A push up is one of the most complete total body exercise there is. They work all of the muscles in your upper body including your chest, triceps, and shoulders to push the whole body up and control the body alignment going down. Personal trainers commonly use push-ups as a way to measure clients core strength and muscular endurance.
From this point of view, how well and how many times you can perform push ups is a great indicator of your current fitness level. Generally speaking, anyone who can do 10 or more push ups is considered “in shape” and to be at intermediate to advanced fitness level. Push ups are also one of the most difficult and demanding body weight exercise around. This is specially true if you are new to fitness.
Although push up is often referred to as an upper body exercise, it really is a compound exercise that involves all the major muscles in your body. Because the physical demand is placed on multiple body parts and muscle groups when performing push ups, it burns more calories and fat than exercises that isolate one muscle such as dumbbell chest press, barbell chest press, cable fly.
Whether your fitness goal is to lose weight, reduce your body fat, or tone up, push ups can help you get there by building your core strength, toning up your upper body, and burning calories and fat. As a matter of fact, many fitness trainers have their clients start with just body-weight exercises and push up is a popular choice along with other free weight compound exercises such as body-weight squats, lunges, and pull ups.
Push Ups Benefits
Adding pushups to your weekly upper body workout won’t just strengthen your chest. It can also shape your shoulders, triceps, and glutes while toning and strengthening your entire core. Working all those muscles at once scorches calories and creates the after burn effect which maximizes your fat burning and results in weight loss and toning. This benefit of after burn effect makes the pushup the single best exercise to train your body.
Push ups Challenge
Challenge yourself the next 7 days to complete 100 push-ups each day. The push ups can be divided over the period of a day. Push ups are a perfect body weight exercise for burning calories, develop core strength and toning up your triceps, shoulders and chest.
Need more challenges? Challenge yourself to a more difficult push-ups each week so you can keep progressing your strength and adding more challenges to your muscles.
Kneeling Push Ups or Girl Push Ups
The kneeling pushup is even more beginner friendly than the incline push-ups or standard floor pushups. In a standard pushup, you lift your entire body from your head to toes without breaking your spinal alignment. This requires strength in your upper body, core, and glutes.Unlike floor pushups, kneeling push ups only carry the weight from your head to knees.
This shorter length of your body weight lightens the load placed on your body, thus makes this pushup variation easier and less loaded than the floor or incline pushups. Though it’s a beginner friendly exercise, it is still a valid body weight exercise as it requires muscular strength to engage your abs and maintain the body alignment. Perform 10 reps for 10 sets.
Step 1: Kneel down and place your hands on the floor or yoga mat. Hands should be shoulder width apart. Your body should form a straight line from your knees to your shoulders.
Step 2: Brace your abs and clinch your butt muscles as you lower your torso towards the floor until your elbows from a 90 degree angle. Pause for 1-2seconds, then push your body back to the top position. Continue until you complete the prescribed number of repetitions.
Your next progression should be incline push-ups.
The incline pushup is a modified version of the regular push-up and beginner friendly exercise. By elevating the upper body and perfroming the pushups on a higher surface reduce stress on your body and make the push-ups much easier and manageable for beginners wo do not have the strength to do the push-up on the floor. Your goal is to gradually decrease the angle as you become stronger so you can challenge yourself to increase your strength.
Step 1: Place your hands on a bench or any secured elevated surface and get into a pushup position. Your body should form a straight line from your head to your ankles.
Step 2: Brace your core and lower your body until your chest nearly touches the bench. Pause for 1-2 seconds at the bottom, then push yourself back to the starting position as quickly as possible. Don’t let your hips drop at any point during the exercise. If your form begins to break down, consider that your last repetition and end the set.
How to perform a proper push-up
Step 1: Get down on all fours, with your hands under but slightly outside of your shoulders. Your should form a straight line from your head to your ankles.
Step 2: Lower your body towards the floor until your chest nearly touches the floor. As you lower yourself, brace your core, tuck your elbows and pull them closer to your body so that your upper arms from a 45-degree angle when your torso is in the bottom position. Keep your abs tight the entire time.
Tips: Don’t let your hips drop at any point during the up and down motion of the pushups. If you cannot maintain your form, consider that your last rep and end the set.