Push-ups, one of the exercises applied to increase the condition and have shaped muscles, can be done outdoors, at home and wherever you want. With push-ups, which work especially the upper parts of the body, it becomes easier to keep in shape. It is important to strengthen the upper part of the body in order to prevent posture disorders. Therefore, you can have a healthy posture by gaining a fit appearance with the push-up exercise. You can reach a triangular body by developing the chest and hind arm muscles.
What is the push-up position?
There are different types of push-ups that are very popular and included in many exercise programs. The standard push-up position is an exercise that many people know from physical education classes. The correct push-up position for the push up exercise is provided by the following steps:
- Lie face down on the floor and feet touch each other.
- Hands are shoulder-width apart and palms are fixed on the floor. At this time, the fingers should point in the opposite direction.
- A push-up position is provided on the toes and hands.
- In order to perform the movement correctly, the feet, back and head are kept in a straight line.
- Abdominal muscles contract to maintain body balance and prevent hip movement.
There are different alternatives besides the standard push-up movement. Doing the same exercises over and over does not force the body after a certain period of time. For a healthy development, straining the muscles is important. Therefore, diversifying the exercises is a useful step for development.
What are the types of push-ups?
You can diversify your exercise programs in order to benefit from training regularly. Other exercises other than standard push-ups can be listed as follows:
- Push-ups on the wall: Standing in front of the wall, spread your hands shoulder-width apart and pin them to the wall. Position yourself one step away from the wall. Bend your elbows and approach the wall. As you exhale, move away from the wall and back to the initial position.
- Knee push-ups: Unlike the standard push-up position, the starting position is taken on the knees, not on the toes. Since the leg muscles are not involved in this exercise, it is easier to perform than the classical push-up. You can practice this exercise with less effort.
- Incline push-ups: It is a type of exercise applied to force the upper chest muscles more. It is applied by fixing the hands in a high position. As the height increases, the exercise becomes more difficult to perform.
- Decline push-ups: It is the reverse of the downward slope push-up exercise. Feet are positioned higher than shoulders. Again, it is more challenging than the classic push-up exercise.
- Wide push-ups: This exercise is performed with the hands open to the sides more than shoulder width apart. In this way, some of the load on the arms is transferred to the chest muscles. The chest muscle is worked with more force.
- Diamond push-ups: Unlike the wide push-up, the hands are brought closer together and the index fingers and thumbs touch each other. In this way, the back arm muscles can be worked more. In order to perform the movement more easily, the hands can be held at a wider angle first.
- One-handed push-ups: Standard push-ups are used for this exercise. When the top of the movement is reached, one hand is raised in the air. Then, on the second iteration, the other hand is raised. It is a challenging exercise because it puts a lot of load on the arms.
- Clap push-ups: It is not recommended at the beginner level as it is a very difficult exercise. When you reach the top of the classic push-up, you have to push yourself back. In the meantime, you should clap and return to the standard push-up starting position.
- One-handed push-ups: It is the most difficult type of push-up to perform. It takes a lot of strength to stand up on one hand. Since it is an advanced training, it is usually done by professionals with little repetition.
How to do push-ups?
You can use a gym mat, especially for the standard push-up position that works the chest and upper arms. In this way, you can both prevent noise problems and take precautions against injury risks. However, if you do not have a gym mat, push-ups can be practiced on a flat surface. To do push-ups correctly, you can follow the steps below:
- In the prone position, open your arms shoulder-width apart and place your palms on the floor with your fingers facing forward.
- Once you’ve stabilized your arms, bring your feet together and stand with your back in a straight line. In this way, the correct starting position is applied.
- Activate the abdominal area by tightening your abdominal muscles before starting the exercise.
- Slowly bend your elbows and approach the floor. In the meantime, your back and head should not be bent, and the straight line position should be maintained.
- After your chest is close to the floor, push the floor with your arms back to the starting position.
- If you are just starting out with push-ups, it is recommended to do 8-10 repetitions. As your body gains resistance and gets stronger, you can increase the number of repetitions. It will be enough to do 2 or 3 sets at the beginning on a day of training.
What muscles do push-ups work?
Because the push-up exercise helps to balance the body on the arms and feet, many muscles work at the same time. The push-up exercise, which is effective for keeping fit and protecting the muscles gained, works the following muscle groups:
- Chest
- Shoulder
- upper arm
- Back
- Hip
- Your wife
What are the benefits of doing push-ups?
The push-up movement, which is preferred by many people who do sports, maintains its popularity for a long time. It is often included in exercise programs with its practical application without the need for extra equipment. The benefits of doing push-ups regularly can be listed as follows:
- It accelerates metabolism.
- It is an exercise applied to burn fat and build muscle.
- It can be preferred to catch a tight form.
- It works multiple muscle groups.
- It is an effective move to increase body strength.
- It is effective against posture disorders.
- It accelerates blood flow, thus it provides fat burning.
- It increases the endurance of the back and shoulder area.
I can’t do push-ups, what should I do?
Since the push-up movement is an exercise that requires a lot of strength, it can be difficult to apply at the first stage. It is possible to apply the movement more easily with practice. If you have difficulty in applying the classic push-up position, you can gain practice with wall push-ups and knee-high push-ups. These exercises can be done with less force as they put less strain on the arms and legs. After continuing to work in this way for 1-2 weeks, it will be easier for you to perform the classic push-up exercise. In the following stages, as your mobility improves, you can incorporate different types of push-ups into your exercise program.