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Push-ups: The Best Most Complete Upper Body Exercise in the World

By Lt. Col. Bob Weinstein, USAR-Ret.

The push-up is hands down the best, most complete upper body exercise in the world. Here are a variety of ways to perform push-ups. A push-up demonstrates the portability and flexibility of the human body when it comes to staying in shape. From a health standpoint, you do not need one single piece of equipment or some special place to stay lean and strong. Whether it is in your living room, bedroom, hotel room, on the patio, in the yard, the break room at work or in your office, you can immediately enjoy taking care of your strength training.

REGULAR PUSH-UP

Let us move on to the best and most complete upper body exercise in the world. It is the push-up. All right, now get down with me for this one. Let’s do it! Get down on all fours. Your feet are together and your body is straight. Your arms are a little more than shoulder-width apart and are spread in line with your chest. Go down to a 90-degree break in your elbows and come back up. Now, wasn’t that easy? Yeah, I know. For a lot of you out there, it’s pretty strenuous. That’s OK. If you find you can only go down partially, you will still be working those muscles and you will get stronger and eventually be able go all the way down. I recommend to my clients to practice the regular push-up even though they cannot go all the way down and push their body back up. This approach is better than just performing knee push-ups.

WIDE PUSH-UP

The wide (extra wide) push-up is performed the same way as the regular push-up with one exception. This time your hands are spread as wide as you can get them without collapsing. Your body is closer to the ground this time in the starting position. You will notice how the chest now enjoys a very beneficial workout along with your arms.

TRICEPS PUSH-UP

Now get down for another great variation of the push-up. This time your hands are close together and your feet are spread about shoulder width for stability. Go down to the point where your chest is almost touching the ground and come back up. Feel those triceps work? You will notice that this one feels more strenuous than the regular push-up.

FOUR COUNT PUSH-UP

Now let’s put some real excitement into the push-up. These are regular push-ups with a twist. This time you will stop and pause between each motion. You will notice that you will get even more benefit from this strength training exercise. It’s a four count. Here we go and ONE, lower your body (pause); TWO, raise it back up (pause); THREE, lower your body (pause); FOUR, raise it back up (pause). That’s one repetition. Try five to ten reps and count them out loud. The count is one, two, three, ONE; one, two, three, TWO; one, two, three, THREE; and so on.

KNEE PUSH-UPS,ಭ DEGREES

Get down on your knees for this push-up, which simply means that you will be pumping less body weight. Your legs are at a 45-degree angle. You can

actually perform all of the previously mentioned push-ups using this position.

KNEE PUSH-UPS, 90 DEGREES

This push-up position will allow you to lessen the body weight even more than the 45-degree angle push-up. The various types of push-ups described previously can be performed using the 90-degree push-up.

Please mention the author when using this article.

The author is Lt. Col. Bob Weinstein, USAR-Ret.

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There are so a lot of different types of push ups you can pull off there is no way you might ever get bored stiff with forming bodyweight chest workouts. The types of push ups you can do will for definite add in the muscle confusion matter and give you fine results. You can do plyometirc push ups, static push ups, diverse arm and hand placing push ups, the list goes on and on. In this post, I will go over few of my desired modes of push ups you can pull off as well as establish a push up workout out for you.

The Types Of Push Ups That Act The Best

I have been accomplishing push ups for a long period of time. The excellent thing is, it feels virtually once a day that folks make mixed modes of push ups and post them on the world wide web. This has assisted me to maintain energized to do hundreds of push ups a week with enough of fluctuation. Here is a small run down of the types of push ups that I am certain for a sure will get you ideal pay off. These three modes of push ups are the groundwork for all other varieties of push ups:

Common Push Ups

Yeah I know fairly boring, however common hand broadness and regular time push ups are the groundwork for the modes of push ups you can perform. You ought to regularly do these, in particular for a beginning set before to you diving into the more advanced varieties of push ups. starting with this base, you can alternate hand positions to contracted, outspread, diamond, off set, plank, and so on. You can align your body to do decline push ups, incline push ups, standing hand push ups. As long as you are clever or simply go to Youtube, you will not come up empty handed of the modes of push ups you can pull off.

Plyo Push Ups

These types of push ups I love, erupting up and leaving the air when you pull off the plyometirc push ups. These are challenging, emjoying and you are able set up varied types of these as well. You can do the clapping plyo push up,s the airborne plyo push ups, the double and triple clap push ups, and so on. These will become the catalyst for your pectoral production.

static Push Ups

Motionless push ups or isometric push ups are rough. If you solely maintain your placing for at smallest 20 seconds you will no dispute feel it burn and your arms will begin to quake like crazy. These varieties of push ups will certainly really focus on the substantial muscle tissue in your pectorals.

Now that you know the varieties of push ups that are the bedrock to all other types of push ups it is time that you give the exercise beneath an attempt. Don’t pull off this workout more than 3 workouts each week. Your muscles have to reform.

Here is just an example of the types of push ups you can pull off in a given exercise routine. The exercise below will have you performing an aggregate of 200 push ups, with miscellaneous varieties of push ups. I challenge you any one thing it this will hard even the most exceptional.

Perform 25 customary push ups

Complete 25 close push ups (arms joining sides)

Perform 25 wide arm push ups

Completeಙ diamond hand position push ups

Do 25 plyometirc clap push ups ( your feet stay on the floor)

Achieve 25 jumping plyo push ups ( your entire body leaves the ground)

Fulfill 25 up down push ups

End with 20 seconds isometric hold push ups at bottom of your position (chest almost joining floor). Then for 20 additional seconds with your body posture should be half way up from the ground, and the ending 20 seconds your body placement should be 3/4 the way off the ground making it a total of 1 minute.

As you can notice the types of push ups you can do are for sure almost endless. Changing it up, and having fun with the routines is what you need to shoot for. Remember, the types of push ups you can do is only minimal to your imagination.

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