Push-ups are an upper-body exercise that affects your pectoralis major muscles in your chest, your deltoid or shoulder muscles and the triceps muscles at the back of your arm. In addition to your upper body, push-ups also require and develop strength in your abdominal muscles. There are push-up variations that you can perform to develop your upper-body fitness and conditioning.
Regular Push-ups
All push-up variations come from the regular push-up. To perform a regular push-up, place your hands on the floor and keep your arms straight as you walk your feet back until your body is straight. Position your hands so that they are directly below your shoulders. Keep your abdominals tight and your head level with the floor. Keep your body straight and bend your arms to lower your chest to within one inch of the floor. Push back up into the starting position and repeat. Inhale as you bend your arms and exhale as you press back up.
Offset Push-ups
Offset push-ups are designed to load your arms unevenly and are a progressive step toward performing one-arm push-ups. To perform offset push-ups, lie on the floor on your front. Place one hand directly under your shoulder and one hand flat on the floor next to your hip. Keep your abs tight and press up from this position. Perform the desired number of repetitions and then change arms. Concentrate on pushing as hard as possible with your uppermost hand and using the lower arm for balance and assistance only.
Plyometric Push-ups
Plyometric push-ups will develop your upper-body pushing power. Power is defined as your ability to generate maximal force at high speeds and is important in sports such as kick boxing and baseball. To perform a plyometric push-up, lower your chest to the floor as you would in a regular push-up but then explosively push yourself off the floor so that your hands leave the ground. Clap your hands while in mid-air and then land on slightly bent elbows and repeat. Do not attempt this exercise if you have a history of hand or wrist problems.
Handstand Push--ups
Handstand push-ups are one of the most advanced push-up variations and require above-average strength and balance. Handstand push-ups emphasize your deltoid and triceps muscles. Place your hands on the floor about six inches from a sturdy wall. Kick up into a handstand so that your feet are resting against the wall for balance. Bend your elbows and lower your forehead to the floor and then press yourself back up to full arm extension. Place a thin pillow below your head for safety. You can make this exercise more challenging by raising your hands on blocks to increase the range of movement available at your shoulders.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Ultimate Combat Conditioning For The Street Warrior"; Mike Reeves and Robert G. Yetman; 2005
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
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