A simple and efficient bodyweight exercise is the pushup to build upper-body and core strength. The triceps and pecs get a good workout with this movement. The muscles that make up the upper back of your arms.
The good news is that pushups are a great way to get in shape without investing in any expensive gear. They are appropriate for both fitness novices and veterans alike.
Starting with pullups and moving on to pushups
Even if you’re already acquainted with pushups, you should know that many variants may help you get started, advance, or raise the difficulty.
Each exercise’s recommended range of repetitions is 10–15, with a minute or so of rest in between.
Below you’ll find five progressively more challenging pushup variants
Pushups against the wall
If you’re just getting started with this exercise, try doing a standing pushup against a wall. Standing is healthier for your joints than sitting.
- Stand at your arms’ length away from a wall, feet hip-width apart.
- Lean forward into a plank posture with your palms on the wall. Place your arms at your sides and raise them to shoulder level.
- As you inhale, gently bend your elbows and bring your upper body toward the wall, keeping your feet planted firmly on the ground.
- Stay away from this posture for a couple of seconds.
- Take a deep breath and gently return to the beginning position by pushing back with your arms.
A set of seated pushups
Perform pushups from a sitting posture to strengthen your shoulders.
- Place your palms down on a seat and rest your arms at your side. Ensure your knees are bent, and your feet are flat on the ground.
- Maintaining your sitting posture, raise your body by pushing down onto your hands with your arms. It would help if you were sitting with your hips and buttocks about half an inch or so off the bench.
- Once again, return to the initial posture by lowering yourself.
Press-ups on knees
While becoming more muscular, you may also do this by balancing on your knees instead of your feet.
- Assume a hands-and-knee posture, with your chin, tucked under and your eyes cast downward.
- Make a fist and place it on the ground, sideways, between your shoulders. Place an appropriate spacing between your knees.
- As you bend your elbows and drop your chest toward the ground, take a deep breath. Remember to tighten up those abdominal muscles.
- Just hang out there for a second, chin almost touching the floor.
- As you rise to a standing posture from the ground, exhale and do it slowly.
Adding your whole body weight makes this action more challenging, so fully extend your legs. According to research, the “ground response force” (how much weight you push) for a conventional pushup is 64% of your body weight. A pushup performed while kneeling only accounts for 49%.
- Start by lying on the floor with your chest and stomach. Your arms should be at a 45-degree angle from your sides, your palms should be at chest level, and your legs should be extended straight behind you.
- As you lift your upper body, chest, and legs off the floor, exhale and push off your hands and heels.
- Hold the plank posture briefly, focusing on keeping your core tight.
- While coming back to a starting posture, take a deep breath in.
Incline pushups are a great way to test your upper body strength. You’ll need a firm surface to rest your hands on.
- Reach up and rest your hands on the rim of the raised platform. One may use a bench, step, or another stable surface.
- Take a few steps back until your arms are at your sides and your legs are straight.
- Slowly sink your chest toward the edge of the platform as you inhale.
- Wait a minute.
- To return to the beginning position, exhale and push back to the starting position while extending your arms.
Additional equipment like a medicine ball, BOSU, balance ball, or suspension trainer may augment the challenge. The extra effort required to maintain balance will put further strain on already tired muscles.
Here you may buy workout balls and other related equipment online.
Four Suggestions, Plus Adjustments
Maintaining proper posture and form throughout exercise is essential for maximizing results. Focusing on comfort, state, and safety while working out is necessary.
The correct form can keep you from getting hurt and ensure that the correct muscles are used effectively.
Give them a try to ease the strain on your body when doing pushups.
- Instead of doing pushups on the floor, use a yoga mat or other comparable surface.
- By folding a towel in half beneath your knees, you can give yourself more comfort when doing pushups on your knees.
- To prevent soreness in the wrists, position your hands precisely beneath your shoulders with your fingers facing forward.
- You should avoid cupping your hands and instead place your palms level on the floor. In doing so, you can keep your hands from becoming tired.
- To prevent neck strain, keep your eyes on the floor while exercising.
Always maintain a flat back while doing floor-based pushups. Avoid slumping forward or hunching your back up. Maintain proper form by using your abdominal muscles. Avoid throwing your body down too rapidly and instead move slowly and deliberately.
There should be no sway between your shoulders, hips, and ankles.
Check your form by asking yourself the following questions:
- My hands…where are they?
- Shoulders, where are you?
- Do my feet feel firmly planted on the ground?
- Do I use my abs?
Affixing the Hands (narrow vs. broad)
You may be wondering how the placement of your hands may make things more challenging. You may spread your hands widely or clasp them tightly, depending on the situation. The pectoral and triceps muscles are more engaged in the narrow base posture, according to research done in 2005 (Reliable Source).
Start your pushups with your hands facing forward and your elbows tucked close to your body for a more effective workout.
Increasing one’s fortitude
Pushups, even with modifications, might be challenging at first. If you cannot perform 10–15 reps in a row, reduce the number of representatives each set to 5 and work your way up.
Building muscle and stamina is time-consuming, but the results are well worth it. Remember that fewer pushups done correctly are preferable to many done incorrectly over time.
You may participate in a pushups challenge if you’ve mastered the exercise and are sure of your technique. Strength is built on a foundation of constancy. For this challenge, you’ll need to do 100 pushups in one sitting, which you’ll make up to over two months.
If you’re not training for something as intense but want to strengthen your upper body, back, and core, this bodyweight exercise is an excellent addition to your routine.