What To Know
- This blog post will delve into the differences between yoga push up vs regular push ups, guiding you in choosing the best option for your fitness goals.
- The wide hand placement and forearm engagement activate the stabilizer muscles in the shoulders and core, making it an excellent exercise for improving stability and balance.
- For beginners or those with shoulder or wrist issues, yoga push-ups may be easier due to the shorter range of motion and reduced stress on the joints.
Push-ups are a fundamental exercise that engages multiple muscle groups in the upper body. While regular push-ups are a classic variation, yoga push-ups have emerged as an alternative with distinct benefits. This blog post will delve into the differences between yoga push up vs regular push ups, guiding you in choosing the best option for your fitness goals.
What is a Yoga Push Up?
Yoga push-ups are a variation of the traditional push-up that incorporates elements of yoga. They are performed with a wide, shoulder-width hand placement and a straight back, similar to the plank position in yoga. The key difference lies in the movement: instead of lowering the chest towards the ground, the body is lowered towards the forearms, with the elbows tucked close to the body.
What is a Regular Push Up?
Regular push-ups are the classic variation where the hands are placed slightly wider than shoulder-width apart. The body is lowered towards the ground by bending the elbows, and then pushed back up to the starting position. This movement primarily targets the chest, triceps, and shoulders.
Differences Between Yoga Push Up vs Regular Push Ups
1. Muscle Activation
Yoga push-ups primarily target the core, shoulders, and triceps. The wide hand placement and forearm engagement activate the stabilizer muscles in the shoulders and core, making it an excellent exercise for improving stability and balance. Regular push-ups, on the other hand, focus more on the chest and triceps.
2. Range of Motion
Yoga push-ups have a shorter range of motion compared to regular push-ups. The body is lowered only towards the forearms, which reduces the stress on the shoulders and wrists. This makes yoga push-ups a suitable option for beginners or those with shoulder or wrist issues.
3. Difficulty
Yoga push-ups are generally considered more challenging than regular push-ups. The wide hand placement and forearm engagement require greater core and shoulder stability. Regular push-ups are relatively easier to perform, especially for those with strong chest and triceps muscles.
4. Purpose
Yoga push-ups are often used in yoga practices to improve stability, balance, and core strength. They are also beneficial for strengthening the shoulders and triceps. Regular push-ups are primarily used for building strength and muscle mass in the chest, triceps, and shoulders.
5. Variations
Both yoga push-ups and regular push-ups have numerous variations to accommodate different fitness levels. Some variations include:
- Yoga push-ups: dolphin push-ups, forearm plank push-ups, cobra push-ups
- Regular push-ups: incline push-ups, decline push-ups, wide-grip push-ups, close-grip push-ups
Which is Better: Yoga Push Up vs Regular Push Up?
The choice between yoga push up vs regular push ups depends on your individual fitness goals and abilities. If you are looking to improve core stability, balance, and shoulder strength, yoga push-ups are a great option. If your primary goal is to build chest and triceps strength, regular push-ups are more suitable.
Tips for Performing Yoga Push Ups
- Keep your back straight and core engaged.
- Tuck your elbows close to your body as you lower towards the forearms.
- Push back up to the starting position, keeping your body in a straight line.
- Start with modified versions like dolphin push-ups or forearm plank push-ups if needed.
Tips for Performing Regular Push Ups
- Place your hands slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Lower your chest towards the ground, bending your elbows.
- Push back up to the starting position, fully extending your arms.
- Modify the difficulty by adjusting the hand placement or using an incline or decline.
Takeaways: Yoga Push Up vs Regular Push Up
Yoga push up vs regular push ups offer distinct benefits and challenges. By understanding the differences and choosing the variation that aligns with your goals, you can unlock the power of both exercises to enhance your fitness journey.
Basics You Wanted To Know
1. Are yoga push-ups easier than regular push-ups?
For beginners or those with shoulder or wrist issues, yoga push-ups may be easier due to the shorter range of motion and reduced stress on the joints. However, for individuals with strong core and shoulder stability, yoga push-ups can be more challenging.
2. Can I do yoga push-ups and regular push-ups in the same workout?
Yes, you can incorporate both variations into your workout to target different muscle groups and improve overall fitness. Start with modified versions if needed and gradually progress as you get stronger.
3. How many yoga push-ups should I do?
The number of yoga push-ups depends on your fitness level. Start with a few repetitions and gradually increase as you get stronger. Aim for 10-15 repetitions in 2-3 sets.
