What To Know
- In this blog post, we will delve into the differences between standard push ups and various other push up variations, helping you determine which one is most suitable for your fitness goals and level.
- Plyometric push ups involve explosive movements, such as clapping your hands together or jumping up and down at the top of the push up.
- Pike push ups are performed with your feet elevated on a platform or bench, increasing the range of motion and targeting the shoulders, upper chest, and core.
Push ups are a classic bodyweight exercise that targets multiple muscle groups, including the chest, triceps, and shoulders. However, there are numerous variations of push ups, each with its own unique benefits and challenges. In this blog post, we will delve into the differences between standard push ups and various other push up variations, helping you determine which one is most suitable for your fitness goals and level.
Standard Push Ups vs Wide Push Ups
Standard push ups are performed with your hands shoulder-width apart, while wide push ups require you to place your hands wider than your shoulders. Wide push ups shift the focus to your chest and triceps, as your elbows flare out more. They are a great variation for building upper body strength and size.
Incline Push Ups vs Decline Push Ups
Incline push ups are performed on an elevated surface, such as a bench or chair, reducing the resistance and making the exercise easier. They are ideal for beginners or those recovering from injuries. Decline push ups, on the other hand, are performed on a decline surface, increasing the resistance and targeting the lower chest and shoulders.
Plyometric Push Ups vs Isometric Push Ups
Plyometric push ups involve explosive movements, such as clapping your hands together or jumping up and down at the top of the push up. They improve power and athleticism. Isometric push ups, in contrast, hold the push up position for an extended period, building static strength and endurance.
Diamond Push Ups vs Reverse Grip Push Ups
Diamond push ups are performed with your hands placed together in a diamond shape. They target the triceps and inner chest, making them an excellent variation for upper body definition. Reverse grip push ups, where your hands are placed behind your body, shift the emphasis to your biceps and back.
Pike Push Ups vs Handstand Push Ups
Pike push ups are performed with your feet elevated on a platform or bench, increasing the range of motion and targeting the shoulders, upper chest, and core. Handstand push ups are an advanced variation that requires you to be upside down, supporting your weight on your hands. They are a full-body challenge that develops strength, coordination, and balance.
Choosing the Right Push Up Variation
The best push up variation for you depends on your fitness level, goals, and any limitations you may have. If you are a beginner, start with standard push ups or incline push ups. As you progress, you can incorporate more challenging variations like wide push ups, decline push ups, or plyometric push ups.
Recommendations: The Push Up Revolution
Push ups are a versatile exercise that can be tailored to any fitness level. Whether you are looking to build strength, muscle mass, or improve your overall fitness, there is a push up variation that will suit your needs. Experiment with different variations, listen to your body, and don’t be afraid to challenge yourself. The push up revolution starts here!
Questions We Hear a Lot
Q: How many push ups should I do per day?
A: The optimal number of push ups per day depends on your fitness level and goals. Aim for a number that challenges you without causing excessive fatigue or pain.
Q: Can I do push ups every day?
A: It is generally not recommended to do push ups every day, as your muscles need time to rest and recover. Aim for 2-3 days of push ups per week, with at least 24 hours of rest between workouts.
Q: What are some common push up mistakes?
A: Common push up mistakes include arching your back, flaring your elbows too much, and not engaging your core. Focus on maintaining a straight line from your head to your heels and keeping your elbows close to your body.
