Push-ups are one of the exercises that work many muscle groups of our body and are important for a healthy life. It not only works our arm muscles, but also our chest, back, abdominal and leg muscles. When done in the right form, it can help us lose weight by boosting metabolism, as well as increasing bodybuilding, strength and flexibility.
There are many different types of push-ups and different options for athletes of all levels. In this article, we will share detailed information about its benefits, types, and how to perform the push-up move. If you like, read on to discover everything you need to know about the push-up move!
What is the push-up movement?
The push-up is basically an exercise that trains your arm muscles by supporting your body weight. This move is widely used in military training programs and in the fitness world. The push-up is a comprehensive exercise that works the front, back, upper and lower muscle groups of your body.
To begin, lie flat on the floor with your hands shoulder-width apart. Keep your arms parallel to the floor and your feet on your toes. Raise your body, straighten your arms and press your body toward the floor, bringing your chest closer to the floor. Bend your arms and bend your elbows, bringing your torso closer to the floor. Then raise your body by straightening your arms again.
Some common mistakes can be made when doing push-ups. One of these mistakes is lifting your hips as you move. This changes the center of gravity of your torso, reducing the effect of the movement. Another common mistake is to open your arms outside your body. This can cause excessive strain and injury to your shoulders.
However, there are different variations of pushups, each targeting different muscle groups. For example, narrow-grip pushups target your triceps, while wide-grip pushups work your pecs more.
Types of pushups
Push-ups not only help strengthen your arms, but also work your chest, triceps, deltoid, back, abdominal and leg muscles. Different types of pushups target different muscle groups, allowing you to work muscles in different parts of your body.
1. Straight push-up
Straight push-ups are the most basic push-ups and work all muscle groups. With your hands shoulder-width apart, you can do push-ups by pushing your arms towards your body with a straight back.
2. Firm grip push-ups
Narrow-grip pushups target your triceps more and work your shoulder muscles less. With your hands under your body, you can do push-ups with your palms and fingertips facing each other.
3. Wide-grip push-ups
Wide-grip push-ups work your chest muscles more. You can do push-ups with your hands wider than shoulder-width apart to avoid falling on your hands.
4. Alternate pushups
Hands-on push-ups work your chest and arm muscles in a balanced way. Newst as if you were doing straight push-ups, switching hands with each push-up by bringing your hands closer together and then moving them to the other side.
5. Knee pushups
Push-ups where the knees touch the floor ensure that you have to strain less while doing push-ups. Placing your knees on the floor allows you to move as if you were doing straight push-ups.
6. Straight jump pushups
The flat jump pushup has a higher difficulty than the general pushup move. The move starts in a high plank position, then bounces your body up as you do pushups to return to the high plank position.
7. Short interval push-ups
Push-ups with short interval jumps provide a higher cardiovascular challenge. The move starts as a straight jump push-up, but after each push-up you have to change position by doing a short jump.
Benefits of pushups
Doing push-ups not only strengthens your arm muscles, but also works muscles in different parts of your body. The benefits of doing push-ups include:
Push-ups work your chest, triceps, deltoid, back, abdominal and leg muscles. Not only does this exercise help strengthen your arm muscles, but it also works the core muscles of your torso, making for a stronger core.
Accelerates bodybuilding and fat burning process
Doing push-ups is a great exercise to speed up the bodybuilding process. It also helps speed up the fat burning process. Push-ups help you burn more calories by boosting your metabolism.
Improves balance, coordination and flexibility
Doing push-ups improves your balance, coordination and flexibility. This exercise improves balance and coordination because you need to control your body. Push-ups also make your body more flexible and increase your range of motion.
Doing push-ups can help you do things more easily in your daily life. This exercise helps you perform your daily activities more easily and comfortably by increasing your ability to move your body.
Reduces the risk of injury
By doing push-ups, you reduce the risk of injury. Because this exercise builds a strong core, it helps you maintain the balance of your body and prevent injuries.
Considerations when doing push-ups
Doing push-ups is a great exercise that strengthens your body, but it’s important to do it with proper form. Otherwise, the risk of injury increases and the effect of the movement decreases. Here are some key points to consider when doing pushups:
- To reduce the risk of injury, it is important to warm up before starting the push-up. You can do simple exercises to warm up your body. Performing the movement slowly and with control will also reduce your risk of injury. If you feel pain during the push-up, you should stop the exercise and consult a specialist.
- The most common mistakes when doing push-ups include lifting the hips, opening the arms outside your body, and using only your arm muscles without moving your body. These mistakes reduce the effectiveness of the exercise and increase the risk of injury.
- Keep your body in a straight line to stay in shape. Do not raise or lower your hips, keep your elbows at your sides and your back straight. Breathing is also important. Do not hold your breath and inhale or exhale with each push-up.
What exercises do push-ups?
Push-ups are a great exercise that strengthens your body and works many muscle groups. By combining push-ups with different exercises, you can push your body more. Here are some exercises you can do pushups:
The plank position is an exercise that works the core muscles of your body. While staying in the push-up position, place your elbows on the floor and keep your body straight. Stay in this position for a few seconds and do push-ups again.
The sit-up is an exercise that trains your abs. While doing the push-up, keep your back straight, bend your legs and lift your head. Then return to the push-up position and repeat.
Squat exercise is an exercise that works your leg muscles. As you do the pushups, bend your knees into a squat position and return to the pushup position.
Lunges are an exercise that works your leg muscles and hips. As you do the pushup, step forward and pull your other leg back. Then return to the push-up position and repeat with the other leg.
Yoga is an exercise that makes your body flexible and strong. While doing the push-ups, you can continue with yoga poses. For example, raise your arms up into the Tadasana (Mountain Pose) position, then return to the pushup position.
You can burn more calories by combining push-ups with cardio exercises. For example, if you’re doing push-ups, you can do jumping jacks or jump rope exercises.
Do push-ups only train my arm muscles?
No, push-ups work your chest, triceps, deltoids, back, abs and leg muscles. Not only does this exercise help strengthen your arm muscles, but it also works the core muscles of your torso, making for a stronger core.
How does the push-up movement help the bodybuilding process?
Push-ups are a great exercise to speed up the bodybuilding process. This exercise increases muscle mass by working many muscle groups. Plus, pushups help you burn more calories by boosting your metabolism.
How often should I do the push-ups?
You can do push-ups 2-3 times a week depending on your body’s needs and your goals. However, before starting any exercise program, it is advisable to consult a doctor.
How can I make the push-up more challenging?
You can combine different types of push-ups with different exercises to make the push-up movement more challenging. You can also make pushups more challenging by lifting weights or using resistance bands.
What should I pay attention to when doing the push-up movement?
When doing push-ups, it is important to stay in shape and reduce the risk of injury. Do not raise or lower your hips, keep your elbows at your sides and your back straight. Breathing is also important. Do not hold your breath and inhale or exhale with each push-up.
Do Pushups Make Women’s Arms Bigger?
No, push-ups don’t make women’s arms bigger. Women can also do push-ups and benefit from these exercises. Push-ups are an exercise that aids the bodybuilding and strengthening process.