Push Ups | Benifits, Form, Variation


Pushups are the most common or Beneficial exercise for you. Push-up is an exercise to build both upper body and core strength. The abdominal muscles used to hold your body rigid during the push-up are the rectus abdominis and the internal and external obliques.
In your daily life, you need to push against objects, from doors to carts. The functional fitness you will be developed with push-ups provides the strength needed to perform these movements. Overall in short pushups will improve your strength.

There are several types of pushups and all pushups work to build your different-different body part.

How to Do Push-ups


Pushups is the one of the best and simple exercise to build your chest and muscle endurance. You do not need any equipment to do this exercise. You will do this exercise also your home & Gym. Pushups are simple but more effective you will simply do this exercise.
Get on the floor at fours, the position your hands slightly wider than your shoulders. Don’t lock out your elbows; keep them slightly bent.

  • ‌Start with your hands underneath your shoulders and toes on the floor.
  • ‌Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart.
  • ‌Keeping your weight on your arms, bend your elbows to lower your chest towards the floor. Don’t let your hips sag or rise during the set: if they sag, it puts pressure on your back; if they rise, it takes the tension off your chest.
  • ‌Pause yourself at the bottom, your chest will be close to the floor as possible without touching it.
  • Back powerfully to return to the start position.

Types Of Pushups

There are several types of Push-ups but these are the most common or effective Pushups

1: Incline Pushups

The Incline Push-ups are very helpful for beginners to improve their strength. Incline Push-ups will make push-up exercise easier. Stand little far feet away from the bench. Use the similar push-up technique as above to lower yourself until the elbows are at 90° then raise back up. Keep your core engaged throughout the movement. The incline Push-ups will help to build the lower portion of the chest.

2: Decline Push-ups

The Decline Pushups are just opposite to the incline Pushups. Decline Push-ups are difficult Pushups because your feet are on the bench or your hands are on the floor. To performed this exercise raised up your feet on a box or bench. You can adjust the bench or box height to increase or decrease the resistance according to your body weight. The decline Push-ups will help to build the upper part is the chest.

3: Clapping push-ups

The Clapping pushups are one of the most difficult pushups. I will recommend this exercise is not for beginners if you are a beginner please avoid this exercise without helping any trainer or any experience person otherwise you will be injured. The clapping pushups is the Plyometric exercise in which your hands will push yourself full of power so that your hands come off the floor and you clap in midair and back to pushups position.

4: Diamond Push-ups

The Diamond pushups help your triceps. Basically, Diamond pushup is to Tarin/build your Triceps muscle. It is done with your hands close together and your index fingers and thumbs of one hand touching the other hand fingers, making a diamond shape on the floor. After that, you then do Push-ups with your hand’s movement and touching the center of your chest and elbows close to your sides back during each rep.

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