Top 10 best pushups exercise types and pushups common mistakes

Pushups-exercise
Whenever we join a gym, the first exercise we try is pushups, its important to know the variation of pushups like incline pushups, declined pushups, wall pushups. Some common mistake we do that during pushups is like incorrect body posture, incorrect elbow position, hips too low or to high, and head not incline with the toe.

Some common quarry related to pushup

Many of the top asking some query-related pushups exercises, before starting pushups you should know these.

1. How many pushups should I do a day?

Many people ask how many pushups I should do in a day, pushups exercise are bodyweight exercise,  And if you are a beginner you should focus on your correct form and body posture and if your pushup posture is correct then you can try the best number you can achieve, and keep progressive growth every day.

2. How many pushups should I do to see results?

Here the answer will be pushups exercise gives very minor growth to muscles but its best for strengthing muscles and a helpful fat loss process.

3. How many pushups should I do a day beginner?

A beginner can start a minimum with a count of 10 with a focus on correct form and keep a progressive increase in numbers day by day.

4. Will 100 pushups a day do anything?

If it’s difficult for you to do 100 pushups, then it will increase your strength, If 100 Push-Ups is not difficult for you, then it will just be a short muscle endurance workout for you.

5. How many pushups should I do a day to get a big chest?

Push-ups are a good exercise for chest workout but it’s not enough to get good results only with push-ups, you need to plan weight lifting exercise for batter results outputs.

6. How many pushups are to be done every day?

There is not any fixed count, but the maximum that can be done is good for enduring to the muscles.

The muscles where push-ups impact.

In the standard pushup, the following muscles are targeted.
1. Chest muscles, or pectorals.
 
2. shoulders, or deltoids.
 
3. Back of your arms, or triceps.
 
4. Abdominals, or Abs muscles.

Push-ups mistakes

#1. Letting your back sag or arch: Don’t make an arch in your lower back, throughout the exercise your back should be straight.
#2. Forgetting to breathe: Some people hold breathe during pushups, breathing plays an important role in the workout session.
#3. Dipping your forehead toward the floor: Dipping your forehead is a common mistake for some people, keep your forehead and eyesight straight.

 Top 10 best pushups Types

  1. Traditional pushup (Standard pushups).

Muscles used:
Primary muscles- 1. chest
Secondary muscle- 1. Abs,2. Shoulder, 3. Triceps
How to do it:
1.  Lie prone with your arms straight and your palms flat on the floor, your hands should be shoulder with apart or wider and hold your feet together.
2.  Inhale and bend your elbow to bring the torso near to the floor, avoiding extreme hypertension of your spine. Ensure your head and back are in straight condition.
3. Push yourself to back to arms extended position and exhale.
4. Repeat the same reps as much you can do.

2. Wide-grip pushup

Muscles used:
Primary muscles- 1.chest
Secondary muscle- 1.Abs, 2.Shoulder, 3.Triceps
How to do it:
1. Support yourself in a planking position face down on the ground, place hands wider than shoulder-width, hold your feet together.
3. Bend your elbow slowly lower your body an inch above the floor. Ensure your back and head in straight condition.
3. Push up off the floor until your arms almost full extension, keep your body ride as you do this.
4. Repeat the same reps as much you can do.

3. Close-grip pushup

Muscles used:
Primary muscles- 1.Triceps
Secondary muscle- 1. Shoulder
How to do it:
1. Being in a regular pushups position. Now move your head hand inside until they are direct to the under of your shoulders.
2.  Keep your elbows tucked into the side. Lower your body until your chest almost near to the floor, pause, and push back to the starting position. Ensure your elbows are outwards during bend conditions.
4. Repeat the same reps as much you can do.

4. Clap pushup

Muscles used:
Primary muscles-1. chest, 2. abs
Secondary muscle- 1. Triceps, 2. Shoulder
How to do it:
1. Being in a regular pushups position. Place your hands wider than your shoulder and head back in a straight position. Your core should be in tight condition.
2. Move your torso lower until reaches to near to ground and elbows are bend to the 90-degrees, and push back the upper body with the power, clap, come back to hand resting position.
4. Repeat the same as the recommended reps required.

5. One-leg pushup- Engages the core more.

Muscles used:

Primary muscles- 1. chest, 2. abs

Secondary muscle- 1. Triceps, 2. Shoulder
How to do it:
1. Being in a regular pushups position, Lift your right leg and balance in the air, keep your hand straight. ensure your leg, back, and head in the same label.
2. Inhale and bend your elbow slowly to lower until it reaches to floor.
3. Now slowly move back to the starting position and exhale.
4. Repeat the same as the recommended reps required.

6. dead-stop pushup (hand-release pushup)- Engaged upper body


Muscles used:
Primary muscles- 1. Shoulder,2. Chest
Secondary muscle- 1. Triceps, 2. lats

 How to do it:
1. Make a position like standard pushups, place your hand wider than the chest, hold your feet together. Ensure you back and head in a straight position.
2. Lower your body until it touches the floor and rests on the floor for a pause, now lifts your hand in the air, place it k to the floor and push explosively.
3. Repeat the same as the recommended reps required.

7. decline pushups- Forces the chest to work in an unbalanced state.

Muscles used:
Primary muscles-1. chest
Secondary muscle- 1. Trice, 2. Shoulder, 3. Abs
How to do it:
1. Place a flat bench backside your, make a standard pushups position, rest your feet on the bench. Ensure your head to feet are at the same level.
2. Inhale and bend your elbows, bring your torso slowly down until your chest close to the floor.
3. Push up off the floor until your arms almost full extension and exhale.
4. Repeat the same as the recommended reps required.

8. Incline pushup-  Engaged chest and shoulder muscles.

Muscles used:
Primary muscles- 1.chest
Secondary muscle- 1. Shoulder, 2. abs
How to do it:
1. Place both hand palms on a bench wider than your shoulder width, bring away your feet from the bench and make an incline position. Ensure the back in a straight position.
2. Bend your elbows slowly, bring your body until it reaches just above to bench.
3. After a short pause, push back your upper body until your elbows fully extended.
4. Repeat the mum you can attempt.

9. One-armed incline pushup-  Engaged chest and shoulder muscles.

Muscles used:
Primary muscles- 1.chest
Secondary muscle- 1. Shoulder, 2. abs
How to do it:
1. Place flat bench, make incline pushups position by resting both hands-on bench and feet on the floor. Place your feet apart from each with wider than shoulder with. Make sure your back in a straight position.
2. Off your right-hand place on your back, load fully upper body weight on the left hand.
3. Now slowly bend your left hand and bring your torso to near to bench, give a pause, and push back to starting position.
4. Repeat the maximum you can attempt.

10. handstand pushups

Muscles used:
Primary muscles- 1. Shoulder
Secondary muscle- 1. Chest, 2. Triceps
How to do it:
1. Put your hand 15-30 cm away from the wall, slightly wider than shoulder-width. Stand on the hands front to the wall by the support of the wall in your heels.
2. Tense your core and kick up into a handstand with your heels touching the wall.
3. Lower yourself until your arms make a 45degree angle with the floor or your head touches the floor.
4. Press up counting to keep your body tight until your elbow is locked out.

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