We also provide a guide to eight different types of pushup. However, pushups require many other muscles in the body to work to keep the body in a rigid plank position. These muscles may include:. Doing pushups can be a powerful full-body workout. The more pushups a person does, the more calories they burn. Raising the heart rate during exercise helps strengthen the heart muscle, enabling it to pump more oxygenated blood to the lungs and throughout the body.
Tiny blood vessels called capillaries, which supply blood from arteries to tissues and organs, also widen to allow for better blood flow.
Doing exercise that raises the heart rate can help :. When people use the correct technique, pushups can help build up strength in the muscles around the shoulder joint. The muscles and tendons in the shoulder hold the upper arm bone in the socket.
When the muscles are weak, stress or injury to the shoulder can result in damage to the muscles and tendons. Pushups are a simple exercise that requires very little or even no equipment, so a person can easily do them as part of an at-home workout. There are also many pushups variations to suit people of different strengths and abilities.
Below is a guide to eight different types of pushup. The exercises are in order of difficulty from the easiest to the most challenging. Wall pushups are suitable for beginners or anyone with a shoulder injury.
This type of pushup helps build shoulder and chest strength but places a reduced load on the muscles. After one or more repetitions, switch the fore and aft positions of your hands to work each side evenly. Start in a plank position, with your forearms flat on the ground, shoulder-width apart and parallel. The farther forward you place your arms, the more difficult. Assume a standard push-up position. As you lower yourself toward the ground, simultaneously bring one knee out to the side and up to touch your elbow, with your leg parallel to the ground.
Your knee should touch your elbow at the lowest point of the push-up. Reverse the movement to the starting position and repeat on the other side. As you lower yourself to the ground, simultaneously pick up one leg and cross it beneath your body as you rotate your hip toward the ground.
Applies a higher percentage of body weight to a single arm, while the opposite arm assists a good way to build up to a one-arm push-up. Assume a push-up position, with wide hands angled outward at about 45 degrees. Lower yourself at an angle to one side so that you bring your shoulder down to your hand of the same side, while the other arm stretches to become fully extended. Push back up to reverse the movement and return to the starting position.
Repeat to the other side. It might help to keep your feet wider. Typewriter Push-Up: This variation is similar to the archer, but instead of returning to the starting position between every push-up, move your chest from side to side horizontally along and just above the ground, while fully extending the opposite arm each time.
Land with soft elbows in push-up form and continue the lowering motion toward the ground. Make sure to keep your back flat and hips level throughout the movement. Claps Harder : Once you get a handle on power push-ups, you can progress the exercise by adding in claps, which require more power to achieve the necessary airtime.
For regular clap push-ups, perform a power push-up but with even more upward force. While your hands are in the air, clap below your chest. Hint: try using the name of the nearest city. Log in Instructor Portal Sign up Log in.
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