6 Different Types of Push-Ups for a Fit Body
Push-ups are mandatory for people who intend to build strength and increase flexibility. It is the fastest exercise that works on the pectoral muscles, triceps, and shoulders.
It is very effective and the best part about push-ups is that it does not require any instruments. People can do push-ups anywhere, anytime; all they need is a ground to stand on.
In our day-to-day lives, we hardly find time for extracurricular activities. In this fast-moving world where we are constantly running to earn our living, push-ups come in handy. People, who are health freaks, and conscious about their physical appearance, ensure they take out 10 minutes from their busy schedule to do a round of push-ups.
So, if you too are thinking of making a resolution that you’ll positively take out time for personal care and exercise. Then, this article is for you.
Today we are going to talk about the different types of push-ups that will help you remain healthy, and fit and at the same time, will also help you lose weight.
Six Different Kinds of Push-Ups
When we talk about push-up types, we mean the different kinds of push-ups that are widely being practiced throughout the world in different forms. Some of the push-ups that are highly effective for people have been listed below for your convenience.
The Humble Push-up
The most common among different kinds of push-ups is the humble push-up. It can be done outdoors without any equipment. It is the favorite push-up of athletes.
If you wish to do a humble push-up, your arms should be extended and your hands, elbows, and shoulders should be placed in a straight line. The distance between your feet should be no more than 12 inches. If you are doing this exercise you should remember that if you keep your legs closer it will be difficult for you to do push-ups. The humble push-up emphasizes stability, more than core activity. Make sure you keep your spine neutral throughout the movement while giving push-ups.
Strict Military Push-up
The second most popular among different types of push-up is the strict military push-up. It strengthens the upper body, primarily the chest, shoulders, and triceps. And, also works on the back muscles.
You need to stand straight in a standing position, keeping your feet together. Make sure the gap between your feet is not more than 12 inches. The hands need to be placed on the ground below your shoulders, and the arms should be kept straight. You need to breathe in as you are bending your elbows. The chest should be lowered slightly below the level of your bent elbow. Make sure you exhale as you push back to the starting position. Then, repeat the action in sets of 10 in each round.
Wide Hands Push-ups
The third most popular push-up in the list of different types of push-ups, is wide hands push-ups. People practice this to strengthen their upper body and core, with more focus on the pectoral muscles.
As suggested in the name, this is the strictest push-up among all other types of push-ups. Here your hands need to be laid on the ground, at a distance of 2.5 to 3 feet apart from each other. And the person who is doing this exercise needs to keep tracking back the elbow throughout the movement.
The triangle push-up is popularly known as a diamond push-up. Among different types of push-ups, this push-up is widely practiced by people who wish to develop their triceps. It builds their triceps and strengthens the upper body and core.
This push-up is slightly different from other push-up types. Here, you need to begin in a plank position. Your hand needs to be together and angled inward at 45degree. They should be placed on the ground, in a way that your index fingers and thumbs form a triangle or a diamond.
This is precisely why this push-up type is called a diamond push-up or a triangle push-up. The elbows should be held tightly and bent down to lower the chest closer to the triangle. This movement should be reversed in rounds of five to ten depending on the capacity of the individual.
This is the fifth most popular push-up among different types of push-ups. If you wish to develop your shoulders in less time chose to do a few rounds of this push-up type. Pick push-up strengthens the upper body and makes your shoulders strong.
To do this exercise, you need to bend in the downward dog yoga position. Your feet and hands should be placed on the ground, at a distance that is just wider than the shoulder width. Your hips need to be high and your heels should be low. You are advised to bend your elbows and lower your head towards the floor while maintaining the V position. This push-up is the fifth widely practiced push-up among the different types of push-ups.
Super (Hindu) Push-up
You must be wondering why the name of this push-up is so different from other different types of push-ups.
The reason why the name of this push-up does not resemble other different kinds of push-ups is that this push-up resembles a yoga posture. This exercise was widely practiced in India in the form of yoga, and its origin is in India. This exercise is practiced to develop the triceps and core.
If you intend to practice this push-up, you need to slowly swoop from downward dog to cobra pose. The elbow should bend, and the lower nose should be able to touch the ground similar to a pike-push-up. While doing this you should make sure you do not rise from the ground. You need to simply move your torso forward so that you can slide your chest, chin, and rib-cage between your hands. When you see your ribs are closer to your hands, make an arc with your head and torso looking upwards. Keep moving upwards slowly forming an arc, till your hands are straight and the hips are pressed in the ground. You can continue this exercise 3 to 5 times in each round.
To conclude it can be said that if you wish to lead a happy, healthy, and fruitful life, you need to take out at least 30 minutes in a day, to work out. Because our lifestyle does not allow us to spend time doing physical activities.
If we neglect our bodies now, then in the long run it is also going to affect our minds. In this scenario, where we are constantly running after our dreams, and ambitions, we hardly find time to go to a gym. And, most importantly most of us stay in small apartments. We hardly have space to keep big instruments.
Therefore, the easiest way to exercise is doing a few rounds of push-ups. We are sure the six widely practiced types of push-ups that we have mentioned in this article are going to help you sail through your difficulties, and will improve your health in the long run if practiced religiously and regularly.
There are several different kinds of push-ups you can practice without using equipment, but these six push-up styles are the most common and are globally practiced because they are easy, and do not require much space.
If you can spend at least 10 minutes in a day, and practice at least two rounds of any of these six push-ups, on a count of 10 in each round, we are sure you can overcome a lot of your health problems.