* JOB ORIENTED PROGRAM ! | LIMITED SEATS | High Salary Job Guarantee SAP / DATA SCIENCE / SOFTWARE Program *
Recent Post
Raise Your Career Graph With Eduvogue
Different Types of Push Ups For Beginners and Their Benefits
Health & Fitness
Aug 29, 2019

Exercising daily is one of the best things you can do for your fitness.

Why Exercise?

Daily exercise has been shown to significantly improve your health

Its greatest advantages include helping you achieve and keep healthy body weight, maintain muscle mass and decrease your risk of chronic disease Additionally, research has shown that exercise can raise your mood, boost your mental health, help you relax better And that’s not all — it can also help you maintain good energy levels

In short, exercise is important and can change your life.

Types Of Push Ups

Following are the types of Pushup you can do at home:

1. Traditional Pushup :The regular pushup is the one that probably first comes to mind. It begins with your hands beneath your shoulders or slightly wider. Your core should be tight. Your back should be straight and depending on your level, you can be up on your toes or your knees. If you cannot do a pushup on your toes, then start with your knees on the ground until you progress.

Slowly lower yourself to the ground. A common mistake that people make is either letting your lower body sag to the ground, so your hips touch the floor first, or arching too high so make sure that your back is flat the entire time. Keep your elbows close to your body and tucked in. Don’t let them stick out to the sides.

Then exhale and push yourself back to the starting position. And there you have it, a traditional pushup.

The traditional pushup works your entire body simultaneously — from your arms, abs and lower body. It trains these muscles to work together, while also building better balance and stability.

2. Wide Grip Pushup :If you want to engage your chest and front shoulders more, then try the wide grip. It is the same as a traditional pushup but your hands further apart. This means that your elbows will bend more when you are lowering yourself to the ground.

When it comes to pushup variations, the wider apart your hands are, the more you will work your chest. This means that a wide grip pushup will place more emphasis on your pectoral strength than the traditional one.

3. Diamond Pushup :The diamond or close grip pushup is another version that you can try. While your body is the same as in the conventional pushup, your hands are closer together, narrower than shoulder width. Position your hands together so your two indexes and thumbs are touching. The space in between your two hands should form a triangle shape.

Some people may find that the diamond pushup is harder to execute than with other different kinds of pushups. It is also easy to allow your elbows to flare out to the side while lowering yourself to the ground. It is easy with a close grip pushup to release your elbows to flare out. To keep to true form, make sure they rest tucked close to your sides.

4. Staggered Pushup :One of the different kinds of pushups you can include in your training is the staggered pushup. This involves positioning yourself into the traditional pushup position. The variable that changes are your hands. One hand should be situated higher than the other, which should remain in line with your shoulder.

Execute a pushup in this position. The hand/arm that is lower will be forced to work more as it takes the brunt of the work. Then after you have finished your set/reps with one side, swap and repeat. This pushup variation helps those who want to improve their strength on each site individually.

5. Clap Pushup :There are many kinds of pushups that are effective and use explosive power. One of these is the clap pushup.

In this version, your starting point mimics that traditional pushup. After you lower yourself to the ground, this is when the clap pushup begins. As you come up, you need to propel yourself off the ground so that you have enough time and space to clap your hands together before landing in the opening position again, ready for the next rep.

With the plyometric pushup, you need to land with your elbows slightly bent to absorb the impact of the landing. Just think of it as the same way you would land with your knees slightly bent if you were jumping on your feet.

As you land, you should lower yourself into your next rep and repeat. Use the momentum from landing with your elbows bent, and spring yourself back up again.

This pushup emphasizes explosive power and plyometrics.

If you are new to the clapping pushup, then start by getting used to exploding into the air without the clap. As you get used to this effective action, then include the clap.

Alternatively, you can also start the clapping pushup on your knees before progressing to your toes.

6. Superman Pushup :Many kinds of pushups that also use explosive energy is the superman. The superman takes the clapping pushup to a whole new level. Instead of just your torso coming off the ground, your entire body leaves the floor.

As you push yourself off the ground, your hands, torso, and feet should be in the air. Your arms go above your head in front of you so you are doing the superman post-mid-air before safely catching yourself and getting into your next rep.

These explosive pushups — the clap and superman — target your fast-twitch muscles in your chest. By using these muscle fibers, you maximize mass and energy. These pushups are also especially beneficial for athletes, such as basketballers who regularly throw chest passes.

The pushup is a staple in the most gym-goers workout, and for good reason. It only requires body weight and can easily be modified. As you can see with this list of different kinds of pushups too, you can also make it more challenging depending on what muscle group/s you want to focus on by slight shifts in arm positioning or even by adding dynamic movements.

Have you tried any of these different kinds of pushups? Which ones do you like? Let us know in the comments, we would love to know!