The pushup is one of the most effective exercises for building strength, muscular definition, getting in top shape and burning calories. Pushups can be performed from a variety of angles to build a variety of effects on your body. One of the goals of pushups is to build broad shoulders and a strong upper body.
You can always build size and strength in all upper-body muscle groups with standard pushups. Lie down on your front and place your hands directly underneath your shoulders. Your palms should be flat on the ground and your fingers should be pointing straight ahead. Lift your body weight by pressing your palms on the ground and then straighten your elbows. Hold this position fora count of two and then return tothe starting position. Do this 15 times, take a 30-second break and then repeat the set.
The best pushup for building size, strength and definition in the shoulders, do wide-arm pushups. Take your position for doing standard pushups. Now place your hands to the outside of your frame. As you push your body up, you will feel more pressure on your biceps and shoulders. This will help you build more mass in the shoulder area.
As you get more advanced in your ability to do pushups and get stronger, you can attempt to do one-armed pushups. One-armed pushups can be performed when you get strong enough to hold your body weight on one arm. Place your other arm on your back. As you lower yourself, lean your body weight toward the arm that is doing the pushup. This will keep you balanced and allow you to continue the exercise.
This is a pushup to do when you are already in top shape and you have excellent strength and balance. Place two sets of mats near the wall of the gym. Place your head in the gap between the two sets of mats. Place your hands on the mats. Press your body up until your arms are straight. Hold this for a count of two. Do 15 handstand pushups, take a one-minute break and repeat the handstand pushups.