Benefits of Push Ups
When it comes to working out and exercising, one of the most popular and go-to exercises is push ups. Many people try to fit this particular exercise into their daily workout routines.
It is also a nice warm-up exercise to get the muscles going and ready for intensive training. The fact that this exercise is easily doable anywhere makes it even more versatile and a good option for exercising.
If you are wondering why you should start doing push ups, it is because this particular form of exercise offers several benefits for your body!
Traditional push ups, as well as the several variations of push ups, target the upper body as well as the core. The best part is, you also get to engage muscles like your triceps, shoulders, and even your pectoral muscles.
There are lots of people to want to build strength. An effective and fast way to achieve this goal is to try doing push ups every day. The ideal situation would be to do three or four sets with about twenty to twenty-five reps.
If you are only starting out, you can do two sets with a total of fifteen reps for each set. If you do this exercise with the proper form, you will also be working your core and abs as well as your lower body.
Regularly engaging in push ups is highly beneficial for defining your muscles and also building muscles and strength. You will gain muscle mass and also muscle definition not only in one area but, if done correctly, in multiple areas.
Moreover, the more push ups you do every day, you will see an increase in your endurance and strength as well. If you struggled to do fifteen push ups when you first started, by a few month’s time, you can easily do twenty to thirty reps, or even more!
Best Variations of Push ups to Get Ripped
One of the best things about push ups is that you can get the most out of them by switching them up! Yes, you heard that right.
You can perform push ups in different variations. The only change will be in your posture, nothing more and nothing less. By simply switching your posture, you will be engaging different muscles and gaining different benefits.
Push up variations are a great way of engaging the different muscle groups. This ensures that you develop lean muscles evenly and uniformly.
Variations are easy to do, and you can actually do it anywhere. Dedicating a whole workout session to doing push ups variations can help show promising and satisfactory results. Here are some easy push up variations that anyone can do.
Decline Push ups
By far, one of the easiest variations of push ups has to be the decline push ups. It is really easy to do. Beginners can also catch it in a matter of minutes.
Everything remains the same as a traditional push up. The only difference is you’re going to elevate your toes on a platform. This platform can be a box or a bench, preferably about 2 ft.
Assume the traditional push up position. Lay down with your belly flat on the floor. Lift your toes on the bench and keep your palms flat as well on the floor. Remember to keep your body straight. Hips should not sink or stick out.
Once in this position, proceed to lower yourself by bending your elbows till your shoulder blades are near the floor. Before going back up, pause for a few seconds and slowly lift back up in a controlled manner and repeat this fifteen to twenty times.
The benefit of doing decline push ups is that it helps target your chest and upper muscles. It’s a good exercise to tone and build your pectoral muscles. Basically, it’s a nice way to build your upper body strength.
Incline Push ups
Another easy variation of push ups that almost anyone can easily do is the incline push ups. It is basically an elevated way or version of the traditional push ups.
You do not need to change much of your posture or stance. Only your upper body needs some elevation. For this, you can use a bench or a box that is neither short nor very tall.
Simple stand in front of where your bench is. Now, bend down and place both your hands on the edge of the bench. Your palms should be flat on the bench; this is how you know you’re doing it correctly.
Hands should be wider than your shoulder width. From the bent position, go into a plank position. Your back should be straight, and the bodyweight should be on the toes and the shoulders.
Do start doing incline push ups, simply lower your chest towards the bench or box using your elbows or shoulders. When your chest reaches or touches the bench, stay in that position for a few seconds.
After your few seconds are up, go back up steadily and slowly. You can repeat this fifteen to twenty times. Three to four sets are the ideal choice. Incline push ups are good for the chest muscles, shoulders, and your core as well.
Closed Push ups
Also known as close-grip push ups, this exercise will be a great and valuable addition to your workout routine. Here’s how you can do it. All you have to do is assume the plank position. This means your body weight has to be on your toes and the palm of your hands.
Generally, for a standard push up, you keep your shoulders wide. But for this, your arms need to be as close to the torso as possible. Bringing your hands closer to each other, but do not lock them or get them in the “diamond,” shape.
This is not beneficial at all. Just make sure your arms are touching the torso. Once in this position, simply start going down and coming back up using your shoulders.
Closed push ups are good as they put immense tension on your triceps. If you want to work your triceps and give them some definition, try the closed push ups. It also engages and works the pectoral muscle better than any other variation.
By reading this article, you get to learn that push ups may seem common, simple, and boring for some, but they come packed with amazing health and physical benefits. No one can argue that push ups are one of the easiest yet most beneficial forms of exercise.
The fact that people can alter and change the form of push ups to gain more out of it is even better.
There are many push up variations to get ripped, and every variation target different muscles. Try out the variations we suggested. You will surely love them and enjoy doing them once you see the results for yourself!
