“Push ups”: Its variations and their techniques and Mistakes


The push ups could be the right exercise that builds both upper-body and core strength. It’s a compound exercise that hits multiple muscles of different body parts like chest, shoulders, triceps, back, abs, and even the legs if it is done properly.

It has many modifications so beginners can start with easier versions and exercise to the quality push ups, while you’ll be able to find a challenging variation if you are advanced. You’ll do the pushup as a part of a bodyweight exercise session, a circuit training workout, or a strength workout.

Benefits of Push ups

The upper body muscles that acquire play within the push ups are the deltoids of the shoulders, the pectoral muscles of the chest, the triceps and biceps of the upper arm, and therefore the erector spinae of the rear. The abdominal muscles accustomed hold the body rigid during the pushup are the rectus abdominis and also the transverse muscle of abdomen. Because the pushup involves multiple joints, it’s a compound exercise.

In existence, you may often have to push against objects, from doors to shopping carts. The utilitarian fitness you create with pushups will work well for you. Working the stabilizer muscles round the shoulders can help protect you from bodily structure injuries. Pushups also are a measure of overall fitness, allowing you to assess whether you wish to be doing more to stay your body in good working condition.

How to perform Push ups

Push ups
Image Source – Google| Image by – Calisthenics
  • Get on the ground on all fours, positioning your hands slightly wider than your shoulders.
  • Extend your legs back in order that you’re balanced on your hands and toes. Keep your body during aline from head to toe without sagging within the middle or arching your back. you’ll be able to position your feet to be close or a touch wider counting on what’s most comfortable for you.
  • Before you are going to start any movement, you need to contract your abs and tighten your abdominal muscle by pulling your gut button toward your spine. You need to keep your abdominal muscle tight throughout the complete pushup.
  • Breathe in as you gradually twist your elbows and lower yourself until your elbows are at a 90-degree point.
  • Exhale as you start contracting your chest muscles and pushing copy through your hands to the beginning position. Don’t shut out the elbows; keep them slightly bent.

You can perform the same number of repetitions and sets as your workout routine requires. If you have got to pass a fitness test (such as the Army fitness Test) you’ll be able to use some simple strategies to make your strength and endurance so as to try to to more pushups. One popular strategy is that the “one more pushup a day” approach. This is often when on day one you are doing one push up, then on day two you are doing two push ups, and so on.

Common Mistakes

It is common to make blunders with push ups in case you’re exhausting or in the event that you haven’t constructed enough core strenght. Explore for these and switch to easier variation if you can’t maintain the most effective form.

Sagging within the Middle

The most well-known issue is hanging inside the center, brought about by not appropriately propping the center and keeping the middle firm all through the movement. This is often not only bad form, but it also can cause back pain. You’ll be able to practice with a modified plank exercise to make your core strength. When you ace that, take a stab at doing a pushup on your knees, working on keeping your middle firm.

Neck Alignment

Your neck should be in neutral alignment with the top during aline with the spine, eyes to the ground, and also the top of your head pointed at the alternative wall. If you point your lift or drop your head so you much that you just can see your toes, you’re out of alignment.

Locked Elbows

Locking your elbows at the highest of the movement could be a mistake you may make as you fatigue and need a touch rest. But this places an excessive amount of stress on the joints and may result in strain or injury. Always keep a small bend within the elbows. If you’re fatigued, it’s time to require a rest before doing another set.

Hands Too Far Forward

If your hands are farther out from your body than your shoulders you’re placing more strain on your shoulders. While you’ll vary how close your hands are together to urge different effects, they ought to be under your shoulders.2

Limited Range of Motion

If you’re only happening partially with most of your pushups, you aren’t getting the complete benefit. It’s better to modify to a better modification (such as knee or incline pushups) that you simply can do with the complete range of motion.

Modifications and Variations

Whether you’re a beginner otherwise you need more challenges, there’s a pushup for you. One among the beneficial things about the pushup is that by shifting the variation you’ll change the stimulus on your muscle. Beginners can build the strength they have to figure up to plain pushups while advanced exercisers can work their muscles in new ways

Variations of Push up

Try these variations if you would like less difficulty:

Incline Pushups:

Push ups
Image Source – Google| Image by- Healthline

If a standard pushup is just too difficult, you’ll be able to start by doing pushups against a table or bench.3 Stand several feet far away from the thing. Utilize the indistinguishable pushup method as above to bring down yourself until the elbows are 90 degrees, at that point raise make a copy. Keep your core tight the full time.

Bent-Knee Pushup

Push ups
Image Source – Google| Image by- Amino Apps

This can be a modified version of the quality pushup performed on the knees instead of on the toes. Make certain to stay the knees, hips, and shoulders beat a line. Don’t allow yourself to bend at the hips.

Try these pushups variations for increased difficulty and to figure your muscles in numerous ways.

Stability-Ball Pushups:

Include center strength work for increased difficulty and effectiveness. Confirm you’ll do about 20 basic pushups before trying these.

Pushup Lat Row:

Push ups
Image Source – Google| Image by – Beautypendence

This variation adds alternating dumbbell lat rows to the highest of every rep. This alteration increases the intensity of the exercise, enacts the center stabilizers, and draws in the latissimus dorsi (back) muscles.

Medicine-Ball Pushup:

Perform a regular pushup with one hand on top of a medicine ball. This works the shoulder a rather different range of motion which increases shoulder stability.

Alternating Medicine-Ball Pushup:

This variation adds core stability additionally as a modified range of motion during the fundamental pushup movement. Roll the drugs ball between each hand after a rep and add a replacement balance challenge.

Decline Pushups: 

Push ups
Image Source – Google| Image by- Finetix Fitness

This is often a tougher pushup, performed with the feet raised informed a box or bench. You’ll be able to adjust the box height to extend or decrease the resistance using just your weight.

Diamond Pushup:

Push ups
Image Source – Google| Image by – Gfycat

The diamond push up is finished together with your hands approximate and therefore the index fingers and thumbs of 1 hand touching the opposite hand and making a diamond shape. You then do pushups together with your hands touching the middle of your chest and elbows near your sides during each rep.

Clapping Pushup: 

Push ups
Image Source – Google| Image by – HIIT Academy

This can be a plyometric exercise within which you push yourself up with enough power in order that your hands come off the ground and you clap in midair. This exercise isn’t for novice exercisers. you’ll get injured very easily if you haven’t aroused to those one at a time.

Safety and Precautions


You should not do pushups if you have got a shoulder, wrist, or elbow injury. Confer with your doctor or therapist to work out if this is often an appropriate exercise. On the off chance that you might want to shield your wrists, you’ll have the option to put your hands on free weights or pushup bars to remain them during a nutral position. If you are feeling shoulder pain during the pushup or hear a clicking noise in your shoulder, end the exercise.


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