What To Know
- This includes keeping the body in a straight line from head to heels, lowering the chest all the way to the ground, and fully extending the arms at the top.
- Similar to perfect pushups, start in a plank position with your hands shoulder-width apart and your body in a straight line.
- Perform pushups on a lowered surface, such as a chair or platform, to increase the resistance.
Pushups are a fundamental bodyweight exercise that targets multiple muscle groups, including the chest, triceps, shoulders, and core. However, there are two main variations of pushups: perfect pushups and regular pushups. This blog post will delve into the differences between these two variations, exploring their benefits, variations, and how to perform them correctly.
What are Perfect Push Ups?
Perfect pushups, also known as full pushups, are performed with a strict form that engages the entire body. This includes keeping the body in a straight line from head to heels, lowering the chest all the way to the ground, and fully extending the arms at the top. Perfect pushups require greater core stability, shoulder mobility, and overall strength compared to regular pushups.
Benefits of Perfect Push Ups
- Increased Core Strength: Perfect pushups engage the core muscles throughout the movement, improving stability and overall body control.
- Enhanced Shoulder Mobility: The full range of motion required in perfect pushups helps improve shoulder flexibility and mobility, reducing the risk of injuries.
- Improved Chest Development: By lowering the chest all the way to the ground, perfect pushups target the lower and inner chest muscles, promoting comprehensive chest development.
- Greater Calorie Burn: Perfect pushups require more energy expenditure than regular pushups due to the increased muscle activation and range of motion.
How to Perform Perfect Push Ups
1. Start in a plank position: Place your hands shoulder-width apart, directly under your shoulders. Step back with your feet to form a straight line from head to heels.
2. Lower your chest: Slowly lower your chest towards the ground by bending your elbows. Keep your core engaged and your back flat.
3. Touch the ground: Gently touch your chest to the ground, ensuring your body remains in a straight line.
4. Push up: Extend your arms back to the starting position, fully locking out your elbows.
5. Repeat: Perform multiple repetitions, maintaining proper form throughout.
What are Regular Push Ups?
Regular pushups, also known as half pushups, are a less demanding variation that allows for some modifications in form. Regular pushups involve lowering the chest only partially towards the ground, keeping the elbows slightly bent at the bottom. This variation is suitable for beginners or those with limited mobility or strength.
Benefits of Regular Push Ups
- Accessible for Beginners: Regular pushups provide a starting point for individuals new to pushups, allowing them to gradually build strength and mobility.
- Reduced Impact on Wrists: The partial range of motion in regular pushups reduces strain on the wrists, making them a more comfortable option for those with wrist pain.
- Improved Upper Body Strength: Regular pushups still target the chest, triceps, and shoulders, providing a solid foundation for upper body strength development.
- Increased Calorie Burn: While not as effective as perfect pushups, regular pushups still burn calories and contribute to overall fitness goals.
How to Perform Regular Push Ups
1. Start in a plank position: Similar to perfect pushups, start in a plank position with your hands shoulder-width apart and your body in a straight line.
2. Lower your chest: Lower your chest towards the ground by bending your elbows. However, stop before touching the ground, keeping your elbows slightly bent.
3. Push up: Push back up to the starting position, fully extending your arms.
4. Repeat: Perform multiple repetitions, maintaining proper form.
Variations of Perfect Push Ups and Regular Push Ups
Both perfect pushups and regular pushups can be modified to suit different fitness levels and goals. Here are a few variations:
- Incline Push Ups: Perform pushups on an elevated surface, such as a bench or step, to reduce the difficulty.
- Decline Push Ups: Perform pushups on a lowered surface, such as a chair or platform, to increase the resistance.
- Wide-Grip Push Ups: Place your hands wider than shoulder-width apart to emphasize chest and shoulder involvement.
- Close-Grip Push Ups: Place your hands closer together to target the triceps more effectively.
- Diamond Push Ups: Form a diamond shape with your hands to focus on the inner chest muscles.
Which Variation is Right for You?
The choice between perfect pushups and regular pushups depends on your individual fitness level, goals, and limitations. If you are a beginner, regular pushups may be a more accessible starting point. As you progress, you can gradually transition to perfect pushups to enhance your core strength, shoulder mobility, and chest development.
How to Progress from Regular Push Ups to Perfect Push Ups
To progress from regular pushups to perfect pushups, follow these tips:
- Gradually Decrease the Depth: Start by performing regular pushups and gradually lower your chest closer to the ground over time.
- Strengthen Your Core: Engage your core muscles throughout the movement by keeping your back flat and your body in a straight line.
- Improve Shoulder Mobility: Practice exercises that improve shoulder flexibility, such as shoulder rolls and stretches.
- Build Strength: Gradually increase the number of repetitions or sets you perform to build upper body strength.
In a nutshell: Perfecting Your Pushups
Perfect pushups and regular pushups offer different benefits and variations to suit various fitness levels and goals. Whether you are a beginner or an experienced athlete, incorporating pushups into your routine can enhance your strength, mobility, and overall fitness. By understanding the differences between these two variations, you can choose the right one for you and progress towards achieving pushup perfection.
What You Need to Learn
Q: Which variation is more effective for building muscle?
A: Perfect pushups engage more muscle groups and require a greater range of motion, making them more effective for building muscle.
Q: Can I do regular pushups if I have wrist pain?
A: Yes, regular pushups reduce strain on the wrists, making them a suitable option for individuals with wrist pain.
Q: How often should I do pushups?
A: Aim to perform pushups 2-3 times per week as part of a balanced fitness routine.
Q: Can I perform pushups on my knees?
A: Yes, knee pushups are a modification that reduces the resistance and can be suitable for beginners or those with limited strength.
Q: How can I improve my pushup form?
A: Focus on maintaining a straight body line, engaging your core, and fully extending your arms at the top of the movement.
