Having a thin build does not carry with it the health complications of being obese, but it can cause self-consciousness. Exercise can help remedy this problem. Although cardio is beneficial for heart health, it also promotes weight loss, so it does not apply here. Instead, you want to focus on weight training. Push-ups are a weight training exercise that can be performed in any location. If you want to add some bulk to your body, they might be just the ticket.
Muscles Worked With Push-Ups
Push-ups are classified as a compound exercise because they work more than one muscle at a time. This type of exercise leads to faster gains in size and strength than isolation exercises, which only work one muscle at a time. The main muscles targeted in a push-up are the pectorals, deltoids and triceps. Push-ups can in fact help you gain weight through the addition of muscle mass, but it will be localized to the upper body.
Execution of Proper Form
For push-ups to be effective, you need to perform them properly. This means do not let your hips sag, do not use momentum and always move through a full range of motion. To start out, lie on your stomach with your hands spaced apart slightly wider than shoulder-width. Keeping your feet together, push yourself off the floor and raise your hips to form a straight line from your shoulders to your heels. Slowly lower yourself down by bending your elbows and stop when your chest is right above the floor. Push yourself back up in a steady motion and repeat.
Variations
The more variations you do with push-ups, the more muscle you will recruit. This in turn will boost your weight-gaining efforts. Decline push-ups, for example, are performed with your feet elevated on a bench or chair. This will shift the focus more toward your upper chest and shoulders. Close-grip push-ups, with your hands close together, will work the triceps with more emphasis. Handstand push-ups, with your heels against a wall and body vertical, will place more emphasis on your shoulders and arms.
Caloric Intake
Caloric intake is important to take into consideration when you are trying to gain weight. If you do push-ups on a regular basis and don't eat much food, your body will not have enough raw materials to bulk up. According to the University of Illinois McKinley Health Center, adding 250 to 500 calories to your diet daily can increase your weight by 1/2 to 1 lb. a week. Choose foods that are nutrient-rich and good sources of carbs, fat and protein. Fruits, vegetables, seeds, nuts, lean meats, whole grains, beans and low-fat dairy are examples.
Added Resistance
When it comes to resistance during push-ups, you are limited by the weight of your body. Once you get to a point where your reps become easy, you need to increase your resistance to make further progress. You can either strap on a weighted vest, wear a backpack with books in it or have a training partner kneel next to you and hold a weight plate on your back. With all of your variations, aim for 10 to 12 repetitions. Add weight to your body once you are able to do 12 reps easily.
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