How to increase push ups day by day ,Variations, and Common Mistakes

How to increase push ups day by day

The push up is a primary back flexion exercise. Push ups can be performed with the arms at shoulder-width apart and palms facing each other, or with the hands on a wall in front of the body to increase the difficulty....

How to increase push ups day by day ,Variations, and Common Mistakes

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    Push ups are a staple in your day

    Push ups are a staple in your day because they help to build up your chest muscles as well as helps to strengthen and tone your arms. They also help to develop the abdominal muscles, back muscles and shoulders. Push ups can also be useful for lowering cholesterol levels and losing weight. 

    Push up: do before working out

    I always like to warm up before working out. I also like to stretch after too. I do push ups before going to weight training and pull-ups after.

    Before working out, you might want to stretch like I do. If you are planning on doing push-ups or pull-ups, then it's best to warm up first. 

    How to increase push ups day by day

    I pushed myself for 10 pushups on day one.

    I did 10 pushups, but it felt really hard. I pushed myself for 12 on day two.

    I did 12, and it was still hard but easier than the first time. I wanted to do more, so I tried 15 on day three. 

    This time was so tough that I only got through 5 (so my count is now 31). But the next day was easier than usual, and by the end of the week- in which I’d done 60- my arm muscles were getting stronger and less sore.

    I did 60 pushups in one week! Look at my progress.

    After a month, my arms felt strong enough that I could do 80 straight with ease. Now I’m up to more than 100! My body feels great and it has become easier to get up out of chairs, off the floor, and even up stairs.

    What Are the Benefits and Risks of Doing Daily Pushups?

    The benefits and risks of doing daily pushups are always different for everyone. There is no blanket answer to why one person would benefit from doing push-ups every day, while someone else would not.

    One of the benefits that can be gained by performing daily push-ups is that it has been shown to increase bone density. This can help prevent osteoporosis. It has also been shown that people who perform more push-up exercises have less risk for heart disease and diabetes related health complications.

    We aren't sure if there are any other specific benefits or risks associated with doing daily push-ups but this article is just a starting point in trying to understand the possible reasons why we might be motivated by pushing ourselves every day

    How to Do a Correct Way Push-Up

    How to Do a Correct Way Push-Up


    -Get into a push-up position with your hands on the floor, just behind your head.

    -Extend your legs in front of you.

    -Keep your back straight and spine neutral, and make sure that it is flat and over the ground for at least a few feet.

    -Breathe in deeply through the nose, exhaling most of the air from your lungs so that only half of them are filled with air at all times.

    -If you can curve your spine slightly forward and down, this will help the direction of air flow.

    -While holding your breath, press the floor to make sure you are in a proper push-up position.

    -See if you can keep your head in contact with the floor throughout the exercise. If you feel yourself wanting to roll over onto one side, stop and put your hands on that side of your body instead.

    -If you are doing a standard push-up, keep the top of your head over the ground at all times.

    -Do not let your arms be directly under your shoulder joints, or else the weight will be distributed too far and you will not be able to do a full range of motion.

    (Note: If you are doing this properly, you will NOT have to lift your body entirely off the ground during the push-up.)

    Tips of Push-Ups

    - Push-ups are one of the most important exercises you can do for your overall health and strength.

    - Push-ups can be done with weight, without weight, or with a partner to work on more advanced techniques.

    - Push-ups can be used to improve your performance in the bench press, and the squat.

    - You can change your grip in order to train different parts of your chest muscles.

    - Push-ups are also beneficial for developing strong triceps and shoulders, as well as strengthening the core.

    - Push ups are an excellent functional exercise that you can do anywhere without any equipment.

    - Push ups are excellent for developing balance and equilibrium.

    - Push ups target the chest muscles and can be used as a strength builder or for building up endurance in your muscles.

    - You can change the hand placement of your push ups to target different parts of your chest muscles.

    Common Mistakes

    One common mistake is to allow the hips to sag toward the ground. This will make your body rotate upward, which defeats the purpose of this exercise.

    Another mistake is using momentum by pushing off with your feet or knees rather than keeping your legs straight and using the strength in your arms and torso. (Remember - each leg should remain straight throughout the entire push up.)

    A third mistake is allowing those elbows to sink inward toward your sides during part of or all of any pushup. That movement should be kept to a minimum. Any inward elbow motion during the push up weakens the shoulder and shoulder stabilization.

    It is important to keep your lower back in its natural arch throughout the entire pushup to protect it from strain. Keeping that natural arch develops the pectoral muscles of your chest and helps strengthen your core as well.

    The final common mistake is to allow your hips to shift forward as you lower yourself toward the floor. This will make your body rotate upward, which defeats the purpose of this exercise.

    Safety and Precautions

    Be sure to wear proper safety equipment and clothing (such as a properly fitted long sleeve shirt).

    Precautions:

    Exercise should never be performed with a spotter. If you feel yourself losing respiratory or cardiovascular strength, or if fatigue becomes a problem, stop immediately. Make sure you're in good shape before beginning this exercise. 

    The push-up is not an aerobic exercise, but it is an important part of the core programs for bodybuilders and athletes of all sports. You need to be in good physical condition before you begin. 

    Push up variations should be added into the exercises prescribed for your workout program only after you have mastered the regular push up. They require a high degree of muscular strength and coordination, which will develop through practice.

    Always keep safety in mind when performing this and any other exercise. Don't push yourself too hard or for too long; remember, it is anaerobic exercise and should not be performed for an extended period of time.

    You should warm up before doing push ups. 

    Start with calisthenics (jump rope, jumping jacks, high knees and bear crawls, etc.) and a few sets of push ups. 

    This is followed by a cool down/stretch routine


    Variations of a Push-Up

    1. Archer Push ups

    Archer push-ups are a variation of regular push ups where the athlete places the feet on a bench to create an incline. You can do archer push-ups with or without hands on a bench or box.

    To do without handles, use your knees as assist points, similar to that of a modified push-up. To add handles, grasp plates or dumbbells and place hands in the position they would be in if you were doing a normal push up (palms facing each other).

    Archer Push ups


    How to do:

    1.If you want to use boxes, stack 3-4 wooden boxes or 1-2 45lb plates at a height that allows your hips to be above your shoulders when on your hands and knees.

    2.Keep hands close together and focus on the outside of your hand, as opposed to the inside. This will create 90 degree angles at the elbow and shoulder joints.

    3.Keep your elbows in and close to your side as you lower your body towards the floor.

    4.Once chest is flush with floor, do not roll over nor allow the weight to pull you into the ground.

    5.As you push-up and start elevating, keep elbows pointing in toward the center of the body and elbows as straight as possible.

    6.Do not allow your butt to lift off the floor as much as possible.

    7.Straighten arms and head in the upward position as you push up from floor to full extension and back down again to starting position.

    8. Repeat.

    Tips for doing push ups Correctly:

    1.If using the bench, it is important that you don't let your hips drop below the bench with each repetition.

    2.Keep your upper arms parallel to the floor at all times.

    3.Keep your shoulder blades pulled back and down, until you reach a point of fatigue when you cannot complete full push ups for more than 6-8 reps in a row with proper form.

    4.Use a wide grip initially and work up to standard grip as strength increases, but do not extend elbows past the sides of your chest throughout exercise as it can put pressure on shoulders and overly activate deltoids.

    5.Incorporate push ups into workout routine once per week during weeks 1-3 of the training program.

    2. Jumping Spider Push ups

    Jumping spider push-ups are a great addition to any workout routine. They are also a great way to "feel" your core. The jumping spider is one of the hardest, most impressive and fun push-up types.

    Jumping Spider Push ups


    How to do:

    1.Place the hands on the floor and keep your elbows bent throughout exercise (similar to a hand release push up).

    2.Lower chest toward floor, with elbows straight or slightly bent.

    3.At the bottom of the movement push your body up and off the floor.

    Tips for doing Jumping Spider Push ups:

    1.Keep your weight on the toes, almost to a point where you can feel it in your calves. This is a very safe way to jump during any exercise.

    2.Keep elbows close to your side throughout exercise and do not allow them to go past the normal 90-degree position used for regular push-ups or assisted chin ups (see archery or hand release push-ups).

    3.When you jump, keep the weight on your toes so that the weight is not carried in the heels.

    4.Incorporate jumping spider push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    3. Slider fly push ups

    This is probably one of the most challenging push up types. It requires a great deal of upper body strength, especially when it comes to the pecs.

    Slider fly push ups


    How to do:

    1.Stand on 2-3 feet high platform and place hands on top of Bosu ball (a type of exercise stabilizer).

    2.Lower chest toward the floor (similar to a hand release push up) but do not drop your elbows.

    3.At the bottom of movement, push your body up so that the balls are almost on top of your head.

    Tips for doing Slider Fly Push ups:

    1.This is a very hard and impressive type of push up; this exercise is for advanced athletes only.

    2.An alternative is to use weight plates on Bosu ball instead of hands.

    3.Incorporate slider fly push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    4. Ploy push ups

    Ploy push ups are an advanced push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    Ploy push ups

    How to do:

    1.Place hands on floor and keep your elbows bent throughout exercise (similar to a hand release push up).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.At the bottom of the movement push your body up and off the floor.

    Tips for doing ploy push ups:

    1.Keep elbows close to your side throughout exercise and do not allow them to go past the normal 90-degree position used for regular push-ups or assisted chin ups (see archery or hand release push-ups).

    2.Incorporate ploy push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    5. Clapping push ups

    Clapping push ups are an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    Clapping push ups

    How to do:

    1.Place hands on floor and keep your elbows bent throughout exercise (similar to a hand release push up).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.At the bottom of the movement push your body up and off the floor.

    4.Once you reach the top of push up, allow your hands to separate from each other and clap in between them.

    Tips for doing clapping push ups:

    1.This is a very hard and impressive type of push up; this exercise is for advanced athletes only.

    2.An alternative is to use a weight plate on one hand instead of clapping hands.

    3.Incorporate clapping push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    6. Wide grip push ups

    Wide grip push ups require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    Wide grip push ups

    How to do:

    1.Place hands on floor and keep your elbows bent throughout exercise (similar to a hand release push up).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.At the bottom of the movement push your body up and off the floor.

    4.Once you reach the top of push up, allow your hands to separate from each other and push widest part of elbows as far away from you as possible.

    5.Incorporate wide grip push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    Tips for doing Wide grip push ups:

    1.Keep elbows close to your side throughout exercise and do not allow them to go past the normal 90-degree position used for regular push-ups or assisted chin ups (see archery or hand release push-ups).

    2.Incorporate wide grip push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    7. Diamond push ups

    Diamond push ups are an advanced push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    Diamond push ups


    How to do:

    1.Place hands on floor and keep your elbows bent throughout exercise (similar to a hand release push up).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.At the bottom of the movement push your body up and off the floor.

    Tips for doing diamond push ups:

    1.Keep elbows close to your side throughout exercise and do not allow them to go past the normal 90-degree position used for regular push-ups or assisted chin ups (see archery or hand release push-ups).

    2.Incorporate diamond push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    7.Push ups Holds

    Push ups holds are a variation of push up. It involves having one leg on the floor and the rest of body elevated through an extended hold. Holds are effective in building muscle strength and endurance, as well as improving cardio vascular fitness, muscle mass and flexibility.

    Push ups Holds


    How to do:

    1.Lift one leg up onto the bench or step stool or to a higher surface for support (this is your top position).  Push your into your chest (like in push-up position).

    Tips for doing push ups holds:

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible.

    2.Hold this top position for a required amount of time, then bring your other leg onto the bench/step stools and lower yourself back down to your chest (like in a push-up position).

    3.Incorporate push up holds into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    8. Renegade row push Ups

    Renegade row push ups are a variation of push up. It involves having one leg on the floor and the rest of body elevated through an extended hold. This is especially effective in building upper body strength and triceps endurance. 

    Renegade row push Ups



    How to do

    1.Lift one leg up onto the bench or step stool or to a higher surface for support (this is your top position).  Push your into your chest (like in push-up position).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.At the bottom of the movement push your body up and off the floor.

    Tips for doing renegade row push ups:

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible.

    2.Row yourself up to bench or stool and hold extended position for a required amount of time, then lower back down to your chest (like in a pull-up position). 

    3.Incorporate renegade row push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    9. knuckle push ups

    Knuckle push ups are an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but it is very effective in building the pectorals, triceps and deltoids. 

    knuckle push ups


    How to do: 

    1.Place hands on floor and keep your elbows straight throughout exercise (similar to a knuckle grip chin up/pull up).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.At the bottom of the movement push your body up and off the floor.

    Tips for doing knuckle push ups:

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible.

    2.Incorporate knuckle push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups). 

    10. Fingertip Push Up

    Fingertip push up is an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids. The finger makes it easier than traditional push ups.

    fingertip push up

    How to do: 

    1.Place your hands on the floor and keep them perpendicular to one another (fingers separated at a ninety degree angle).  -Similar to a hand release push up. 

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.At the bottom of the movement push your body up and off the floor. 

    Tips for doing fingertip push ups: 

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible.  

    2.Incorporate fingertip push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    12.Bird Dog Push Ups

    Bird dog push ups are an advanced form of push up. They should be included in the beginning of training program and will help you get used to the isolation exercises performed on toes. You won't find them too difficult if you do not let your shoulders drop too much.

    bird dog push ups

    How to do: 

    1.Keep your chest up, and head up throughout exercise (similar to a chin-up).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.Push yourself back up and continue moving throughout the duration of the exercise.

    Tips for doing bird dog push ups: 

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible. 

    2.Incorporate bird dog push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    13.Push Ups With Leg Kicks

    Push ups with leg kicks are an advanced form of push ups. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids. 

    push ups with leg kicks


    How to do:

    1.Place hands on floor and keep your elbows bent throughout exercise (similar to a hand release push up).

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.Kick your legs out and back in during movement.

    Tips for doing push ups with leg kicks:

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible.

    2.Incorporate push ups with leg kicks into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    14. Single Leg Push Ups:

    Single leg push ups are an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    single leg push ups

    How to do: 

    1.Place your hands on the floor and keep them perpendicular to one another (fingers separated at a ninety degree angle). 

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.Push your body up and off the floor using one leg until body is fully extended. 

    Tips for doing single leg push ups:

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible.  

    2.Incorporate single leg push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    15.Staggered Push Ups 

    Staggered push ups are an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    staggered push ups

    How to do:

    1.Get into a push-up position with the hands in a staggered fashion on the floor (hands at a thirty degree angle).  

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.Push your body up and off the floor. 

    Tips for doing staggered push ups: 

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible. 

    2.Incorporate staggered push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    16.Mountain Climber Push Ups

    Mountain climber push ups are an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    mountain climber push ups

    How to do:

    1.Get into a push-up position with your hands on the floor and your body at a forty five degree angle.  

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.Push your left arm and right leg out simultaneously and bring them back in together.

    4.Repeat movement with right arm and left leg next.

    Tips for doing mountain climber push ups: 

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible. 

    2.Incorporate mountain climber push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    17. Push Up Walk-Outs

    Push up walk-outs are an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    push up walk-outs

    How to do: 

    1.Get into a push-up position with your hands on the floor and your body at a forty five degree angle.  

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.Push your arms and legs out simultaneously and bring them back in together. 

    4.Keep your feet shoulder width apart and rotate feet in opposite directions of body (i.e., keep feet on ground at all times). 

    5.Then bring your body all the way to a complete push up, in a slow and controlled manner (i.e., descent). 

    Tips for doing push up walk-outs

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible. 

    2.Incorporate push up walk-outs into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    18. Pike Push Ups :

    Pike push ups are an advanced form of push up. They require a relatively low level of muscular strength compared to regular push ups, but they are very effective in building the pectorals, triceps and deltoids.

    pike push ups

    How to do: 

    1.Get into a push-up position with your hands on the floor and your body at a forty five degree angle. 

    2.Lower chest toward the floor, with elbows straight or slightly bent (do not lock elbows).

    3.Push your arms and legs out simultaneously and bring them back in together. 

    4.Keep your feet shoulder width apart and rotate feet in opposite directions of body (i.e., keep feet on ground at all times). 

    5.Then bring your body all the way to a complete push up, in a slow and controlled manner (i.e., descent). 

    Tips for doing pike push ups: 

    1.Keep your body as straight as possible in top position; avoid bending at the knee if possible. 

    2.Incorporate pike push ups into workout routine once per week during weeks 1-3 of training program (just as you would regular push ups).

    Conclusion

    Regular push ups are probably the single best exercise for developing the muscles of your chest. This exercise can also be used to strengthen your triceps, shoulders, and abs. It is simple to perform and takes very little time to develop good endurance.

    Only by doing push ups regularly will you see any major improvement in this or any other exercise. Be sure to add a full body warm up before performing push ups and a cool down/stretch afterward. Be careful performing them if you have any sort of hip injury.


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