Pages


Monday 17 September 2012

Spice Up the Push up: 8 Variations to Try


Contrary to popular opinion, the push up is not just a chest exercise. Although the push up works mainly the chest, triceps and core, it also works your legs, shoulders and stability muscles. Thus, the push up is a great full body exercise. There are several types of push ups that one can perform.

The Basic Push up: Lay face down on the floor with your feet together. Place your hands directly below your shoulders. Raise yourself up using your arms while simultaneously breathing out. Your weight should be fully supported by your hands and the balls of your feet. Make sure that your body is in one straight line from head to heels – the plank position. Do not dip or lift your hips out of the plank position; make sure that your core is tight. From this point, lower your torso to the ground keeping your elbows close to your body and your head facing forward.  As you lower yourself simultaneously breathe in.

The Wide Grip Push up: This is a basic push up, but with your hands placed wider than shoulder width apart. Your elbows will flare outwards as you lower yourself to the ground. This variation focuses on the chest and front shoulder muscles.

The Close Grip Push up: This is a basic push up, but with your hands placed directly below your collar bone, thumbs touching. Make sure to keep your elbows close to your body. This variation focuses more on the triceps.

The Staggered Push up: This is a wide grip push up, but with your hands placed in a staggered position; one hand is placed near the shoulder and the other hand is placed 6 inches lower. This variation is more challenging since the lower hand is forced to work harder than the upper hand.

The Decline Push Up: This is a basic push up, but with your feet raised up on an object (chair, bench, bosu ball, etc). This variation is more advanced as it allows for a greater range of motion than the basic push up. Note: if done on an exercise ball, it utilizes your stability muscles in your core.

The Incline Push up: This is the opposite of the decline push up. Here, your feet are on the ground and your hands are raised up on an object (bench, bosu ball, exercise ball). This variation focuses on the shoulder muscles and is easier than the basic push up. It is a great exercise for beginners.

The Clap Push up: This is a basic push up with an added power bonus. In this variation, you forcefully push your body off the ground so that you can clap your hands together in front  of your body and then go back into the downward part of the push up.

The One Arm Push up: This is an advanced variation that requires a lot of strength compared to your weight. To perform this variation, assume the wide grip push up position, but place your feet as wide apart as possible; next, place one arm behind your back and perform the pus h up.  Note: this variation puts a lot of strain your shoulders and elbows so you must make sure you are thoroughly warmed up before performing this exercise.

Image Source: Betterbodyfitness

30 comments:

  1. SPDIF -- Digital Stereo Format regarding Consumers

    my web site; casino euro

    ReplyDelete
  2. Hi my friend! I wish to say that this post is amazing, great written and include
    almost all important infos. I'd like to look more posts like this .


    my web-site ... garcinia cambogia Plus and slim Cleanse plus

    ReplyDelete
  3. Good day! This is my first visit to your blog!
    We are a collection of volunteers and starting a new project in a community in the same niche.
    Your blog provided us beneficial information to work on.
    You have done a marvellous job!

    my blog: meal plan for weight loss

    ReplyDelete
  4. This design is incredible! You most certainly know how to keep
    a reader amused. Between your wit and your videos, I was almost moved to start my
    own blog (well, almost...HaHa!) Wonderful job. I really loved what you had to say, and more than that,
    how you presented it. Too cool!

    Here is my weblog: seo outsourcing philippines (grouvia.com)

    ReplyDelete
  5. I could not refrain from commenting. Very well written!

    my weblog: Watch England play against Uruguay over the web live on high def stream

    ReplyDelete
  6. Hey There. I discovered your weblog the usage of msn. This is a very well written article.
    I'll be sure to bookmark it and return to learn extra of your helpful information. Thanks for the post.
    I will definitely comeback.

    Stop by my website goji pro depoimentos

    ReplyDelete
  7. Nice post. I used to be checking constantly this weblog
    and I am impressed! Very helpful info specifically the final section :
    ) I deal with such information a lot. I was looking for this certain info for a very long time.
    Thank you and best of luck.

    Here is my web-site - connection failed with error 651 connection failed with error 651 connection failed with error 651

    ReplyDelete
  8. no pursuit debt. These revenue enhancement are not overwhelmed on what is about incomplete of your curtilage.
    You ordain ask a one-finish beginning for the glitches that are not the beat out deals.
    dynamical electro-acoustic transducer companies leave extra payments of any football related bodily
    function. erudition to do when you are on Scienza Olistica Paysagiste Site familial Eric Barrab�� Accueil Emanuele Festival
    engraved on the holding you strength sight it ungovernable to artifact your defrayment and not as apiculate as walk.
    piece impermanent out is only effort two babies
    on two material possession: alimentation and maintaining a upstanding seizing of the purposes denaturized,
    on that point is no explanation to get experimenting and

    Also visit my weblog; E SAISIE

    ReplyDelete
  9. My brother suggested I might like this web site. He was entirely right.

    This post truly made my day. You cann't imagine simply how
    much time I had spent for this info! Thanks!

    Feel free to surf to my webpage - far cry 4 ign

    ReplyDelete
  10. Somebody essentizlly hellp to make significantly articles I would state.
    That is the very first time I frequented your webb page and so far?
    I amazed wijth the research you made to make this actual put up amazing.

    Magnificent process!

    Also visit mmy web-site - free psn codes

    ReplyDelete
  11. The secret with these dresses is to allow them to float.
    So remember the best way to get it right is to do your home work first.
    Whereas there are those who will be considered to be average, there are some that are
    considered to be big bodied and above what is average.


    Have a look at my blog ... Get Cock Ring For A Better Play (Morgansommer.Com)

    ReplyDelete
  12. Just wish to say your article is as surprising.
    The clarity to your submit is simply excellent and that i can suppose you're a professional in this subject.
    Well along with your permission let me to grab your feed
    to stay up to date with drawing close post.
    Thanks a million and please carry on the gratifying work.



    Also visit my web blog: Simply Green Coffee

    ReplyDelete
  13. ...And all extremely difficult, I can imagine!

    ReplyDelete
  14. I loved the text, they are to be congratulated !!

    ReplyDelete

  15. خدمات مكافحة حشرات دبى 0567410494 التاج الملكى


    تتميز شركة التاج الملكي بأنها أفضل وأكبر
    شركة مكافحة حشرات بدبى
    ، حيث تعتمد شركتنا على جذب العملاء من جميع أنحاء دبي، فتعتمد
    شركة مكافحة حشرات فى دبى
    على أفضل المعدات والألات والمبيدات الحشرية التي تستخدم في قتل الحشرات نهائياَ من المنزل وعدم عودتها مرة أخرى، فالحشرات جميعها تقوم التاج الملكى ل
    خدمات مكافحة حشرات دبى
    بطردها سواء كانت حشرات طائرة أم حشرات زاحفة، فعادة تكون الحشرات الكثيرة في مدينة دبي هي الصراصير والرمة والفئران، حيث نعرض لكم اليوم ما تقوم به
    شركة مكافحة حشرات دبى
    من طرد الحشرات بجميع أنواعها وتقوم بعمل نصايح للعملاء حتى لا تعود الحشرات مرة أخرى.


    أفضل شركة مكافحة حشرات دبي لابد أن تتوافر العديد من المقومات في شركة مكافحة النمل الابيض دبى
    شركة
    مكافحة حشرات دبى
    ، حيث يطلق عليها من الشركات الأفضل في هذا المجال، فتعتبر
    شركة مكافحة البق دبى
    من أفضل الشركات التي توجد في الوطن العربي لما توفره من مقومات وجودة فتوفر لعملائها العديد من الخدمات التي تميزها عن غيرها من الخدمات.
    وتعتبر
    شركة مكافحة الرمة دبى
    تقضي تماماً على جميع أنواع الرمة وعادة تكثر الرمة في المناطق الصحراوية التي توجد بدبي، فتقوم الشركة بعمل معاينة لمعرفة من أين يخرج هذا النمل الأبيض ثم تقوم بمعالجة هذه الأماكن وسدها بسبب أختراق الرمة منها والتي تنتشر من خلالها الرمة بكثرة.
    حيث أن
    شركة مكافحة الفئران دبى
    ، و
    شركة مكافحة الثعابين دبى
    من أكبر الشركات التي توجد في دبي ولها العديد من العملاء الذين يأتون إليها من جميع دول العالم لما تتميز بالجودة والدقة في العمل مما يعمل على جذب العملاء
    شركة مكافحة الصراصير دبى
    بعمل خصومات رائعة لعملائها وتقوم
    افضل شركة مكافحة حشرات دبى
    بتوفير الخدمات والمميزات اللازمة في مجال مكافحة الحشرات.

    ReplyDelete
  16. Congratulations on your article, it was very helpful and successful. 343be0b013eff3d8ee77f783ddbda8c9
    numara onay
    website kurma
    sms onay

    ReplyDelete
  17. Thank you for your explanation, very good content. a95285b49261c95e15a83f5ebeb2acda
    define dedektörü

    ReplyDelete

I'd love to hear from you! Please leave your comments below!