Push Ups

- This is a common calisthenics exercise beginning from the prone position. By

raising and lowering the body using the arms, push-ups exercise the pectoral
muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the
deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

Benefits of Push Ups

1. You Can Strengthen Multiple Muscles
- Like chest muscles, shoulders, triceps, biceps, and upper back muscles
2. You Can Modify Push Ups To Suit Your Needs And Fitness Level
- You can modify how you do your push-ups to suit your current fitness level and make
them more challenging as you get stronger.
3. You Can Strengthen Your Joints And Bones
- Push-ups don’t only strengthen muscles; they also help to build your body’s supportive
structures.
4. You Can Support Your Cardiovascular Health
- Help to get your heart rate up. While primarily a way to build muscular strength, push-
ups can also help to support your cardiovascular health.
5. You Can Burn Calories To Lose Weight
- exercising to increase muscle mass throughout your body will help to support a faster
metabolism that will help your body burn through more calories.
6. You Can Improve your Posture
- The push-up is one exercise that will engage your back muscles and help you build a
strong, stable core to maintain a straight posture.
7. You Can Use The Strength You Develop In Everyday Activities
- Push-ups will help by giving you more strength to do everyday tasks, such as pushing
open a heavy door. The exercise will also help you avoid injuries as you go about your
day.

Different Kinds/Types of Push Ups

1. Strict (Military) Push Up
- It strengthens the upper body—primarily the chest, shoulders, and triceps—as well as
the core and back muscles.

a. Start in a standard push-up position (as described above), with your feet
together or no more than 12 inches apart, hands flat on the ground below your
shoulders, and arms straight.
b. Breathe in as you bend your elbows—keep them tracking back alongside your
body—to lower your chest to slightly below the level of your bent elbow
c. Then breathe out as you push back up to the starting position for one repetition.

2. Pike Push Up
- It strengthens the upper body and core, with more focus on the shoulders.

a. Begin in a downward dog yoga position, with your feet and hands just wider
than shoulder width.
b. Keep your hips high, heels low, and maintain the inverted-V position as you
bend your elbows and lower your head toward the floor between your hands.
c. Reverse the movement to the starting position for one repetition.

3. Sphinx Push Up (Triceps Extension)

- It strengthens the upper body and core, with more focus on the triceps.
 a. Start in a plank position, with your forearms flat on the ground, shoulder-width
apart and parallel.
b. Push up with your triceps to lift your elbows off the ground; continue until your
arms are fully extended, then lower your elbows until just above the ground
(don’t weight your forearms again) for one repetition.
c. The farther forward you place your arms, the more difficult.

4. Archer Push Up
- This 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).

a. Assume a push-up position, with wide hands angled outward at about 45

degrees.
b. 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.
c. Push back up to reverse the movement and return to the starting position.
d. Repeat to the other side. It might help to keep your feet wider.

5. Power & Clap Push Up

- It develops power in the chest, triceps, and shoulders.
 a. From a standard push-up position, lower your chest until it’s slightly below the
level of your bent elbow, and then push upward with enough force so that your
hands leave the ground by a few inches.
b. Land with soft elbows in push-up form and continue the lowering motion toward
the ground.
c. Repeat. Make sure to keep your back flat and hips level throughout the
movement.
d. 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.
e. 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.

6. One Arm Push Up

- It doubles the weight on a single arm and further activates the core for stability.
 a. Perform a push-up with one arm centered below your chest and the unweighted
arm behind your pack.
b. This one takes a bit more balance; it helps to keep your feet wider.
c. Maintain a flat back and level hips (don’t let them twist one way or the other)
throughout the movement.

7. Spiderman (side kick) Push Up

- It strengthens the core in addition to the typical push-up muscles.

a. 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.
b. Your knee should touch your elbow at the lowest point of the push-up.
c. Reverse the movement to the starting position and repeat on the other side.

8. Wide Hands Push Up

- It strengthens the upper body and core, with more focus on the pectoral muscles.
 a. Do a strict push-up, as described above, but with your hands farther out to each
side, roughly 2.5 to three feet apart (the farther apart, the more difficult).
b. Keep your elbows tracking back throughout the movements.

Own Observations:
There are different types of push-ups that helps increase the strength on our upper body
and core. Doing push-ups doesn’t require any equipments. You can do this outside your house,
gym, parks. For me doing push-ups not just help us to have beautiful image, but it also help our
body to be strong.