Push-Ups

Health is the most important factor in leading a happy lifestyle. Several exercises help your body maintain good posture and muscles. The perfect exercise to grow your muscles is push-ups to maximize the engagement of muscles from top to bottom, arms, chest, legs, core, also known as the abdomen. All these muscle groups are engaged at once while you do push-ups. Though push-ups look like a simple exercise, your form plays a crucial role in its effect, as a wrong form can result in injuries.

What are Push-Ups?

A Push-up or Press-up is a common exercise performed by raising and lowering your body with the help of your arms. Push-ups exercise the triceps, deltoid, and many more body parts. Push-ups are the basic exercise humans use in their training procedure, physical education, and defence training. In many defence services, it is also used as punishment for disciplines.

How to perform the exercise in perfect form for the Push-Up test?

Here is a step-by-step guide to performing the push-up test

•       Get your body on the floor with all your four limbs. Now position your hands just a bit wider than your shoulders, and never lock your elbows. Always keep them relaxed and a little bent.
•       Move and extend your legs backwards, making yourself balanced on your limbs and all of your feet hip-part.
•       Firstly, you should come in a position of the plank. Now try to slightly tighten your abdomen by making your belly button upwards towards your spine.
•       Now inhale slowly and slightly loosen your elbows, lower yourself towards the floor, and try to put your face upwards about 90 degrees.

Push-Up Benefits

Push-up targets mainly the following muscles:

Triceps, Shoulders, Chest muscles, Serratus, and when you can do a proper push-up, it also builds up your lower back and core or abdominal muscles, and you don’t even require an object or instrument to be performed. Continuing push-up as a daily routine will be very productive for your body as you notice the change in your muscles in the upper body and the structure of the body, and you’ll gain strength too. When you get used to doing the push-up or the normal push-up, you can follow more varieties of push-ups to make stronger a particular body part muscles, and you should always increase the number of push-ups in a week. It also helps you be in shape, and you’ll always feel fresh and get rid of diseases.

Other Advanced Forms of Push-Ups

Firstly, as a beginner, when you perform a push-up, start with normal push-ups because, at the start, the exercise should not be very tough. Still, when you get used to the normal push-ups, you should switch toward advanced push-ups to build muscles, particularly in the upper and lower body part.

Inclining Push-Ups

You can also perform incline push-ups with the help of some elevated objects to make your exercise slightly simpler than doing a standard push-up. After starting the push-ups, you can switch to inclining push-ups to strengthen your arms to lift the body weight.

You just need to perform the standard push-up format with a little chance of keeping your elbows at the right angle and inclining towards the object you are using.

Clapping Hands Push-Ups

It’s a body mechanism in which you push yourself up to a certain level with the help of your hands and enough power, so your hands are pushed to the mid-air, ad off the floor, and then clapped. It’s a highly professional type of push-up, and people who are just starting to push-up or intermediate can get injured. So, perform these push-ups only under expert guidance.

Diamond Design Push-Ups

The Diamond push is another greatly advanced level push-up, which helps focus on the triceps branchia muscles. These push-ups are completed by making a diamond shape with your hands, joining the index fingers and thumbs of both hands, and then touching your chest for performing a rep.

Push-Ups with the Help of  Dumbbell

Performing push-ups with the help of dumbbells helps you increase the intensity of exercise and activate the core stabilizers.

To complete this exercise, you need to perform a push-up while holding a dumbbell in your hand and pushing it against the floor, pull the weight up to your upper body part or chest, and lower back the weight back to the floor.

Declining Push-Ups

Declining push-ups are also difficult to perform as they require great strength and enough power of your arms to pull the body back from a low ground level, and the feet are raised on a bench or some elevated object. You can adjust the height of the bench or the box till you are comfortable; increasing the height or decreasing the height of the box will increase or decrease the resistance by your body weight.

Conclusion

Here in this guide, we have discussed the advantages and benefits of doing push-ups regularly and the correct form of performing this perfect exercise. A push-up is the most basic and beneficial exercise you can do to gain your body muscles and strength. A push-up uses the body’s weight as resistance and builds up your core strength and chest, shoulder, back. A beginner should start with 10-20 push-ups and then making to 80-100 push-ups or counts in months. Push-ups are mainly used to shore up the strength of the core and upper parts of the body.