Push-ups are the exercise that most affects and strengthens the chest muscles, shoulder muscles, and equally important biceps and triceps. Push-ups will allow you to build a strong and big chest and arms and also strengthen the core of the body without equipment or going to the gym.
Doing push-ups regularly will improve your posture and strengthen your back muscles. Push-ups belong to the group of gymnastic exercises. They are simple and performed on a solid surface. The point of the exercise is to lower yourself as much as possible to touch the surface with your chest and return to the starting position using your chest and arm muscles. This extremely popular exercise can be performed absolutely anywhere.
With regular use, you will notice an improvement in strength in a very short period of time. A properly done push-up involves lowering yourself until your chest touches the ground and returning to the starting position.
Types of push-ups
Normal push-ups
This is the well-known “standard” version of push-ups. It starts from the high plank position with the hands attached to the floor at shoulder width.
Clapping Push-Up
This is the exhibition version of push-ups. Perform it with a strong ejection and clapping of the palms under the body, then you return to the starting position. It is an exercise that has all the predispositions to be considered a HIIT exercise.
Wide range push-ups
The hands are widespread. These push-ups provide an even greater level of muscle stress than regular push-ups. If you hold your hands wider, the effect is greater.
“Diamond” push-ups
In this push-up version, the palms are placed close to each other. The index fingers are touched and the palms form a diamond shape. It puts the biggest challenge on the arms thus strengthening the triceps, but the lateral side of the shoulders is also significantly active.
Decline Push-Up
The legs are on a bench and the hands are placed on the floor. This is a variation of push-up that targets the same upper chest muscles as the Incline Push-Up.
In fact, this part of the chest is deficient in the majority of exercisers, so you should not skip doing push-ups from a bench at home.
Incline Push-Up
Unlike push-ups where the legs are on a bench and which activate the upper part of the chest, in incline push-ups, the hands are placed on the bench. They primarily affect the upper part of the chest. Of course, it is a very easy version of push-ups, but at the same time a version that should not be underestimated because it activates those parts of the chest that are very little active when performing all other versions of push-ups.
Spiderman push-ups
One leg is separated from the mat, which, bending at the knee, is brought to the shoulder, then back. It is worked alternately. With such push-ups, you will engage the front and side abs more strongly.
To summarize all types of push-ups can be classified into general divisions of chest push-ups, shoulder push-ups, arm push-ups, abdominal push-ups, and explosive push-ups.
