Whenever we join a gym, the first exercise we try is pushups, it’s important to know the variation of pushups like incline pushups, declined pushups, and wall pushups. Some common mistake we do during pushups is like incorrect body posture, incorrect elbow position, hips too low or too high, and head not inclining with the toe.
Some common quarry related to pushups
Many of the ask for 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 exercises, And if you are a beginner you should focus on your correct form and body posture 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 it’s 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 are 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 good exercises for chest workouts but it’s not enough to get good results only with push-ups, you need to plan weight-lifting exercises for better 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 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 their breath 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 pushups (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 apart or wider, and hold your feet together.
2. Inhale and bend your elbow to bring the torso near the floor, avoiding extreme hypertension of your spine. Ensure your head and back are in straight condition.
3. Push yourself back to arms extended position and exhale.
4. Repeat the same reps as much as you can.
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, and hold your feet together.
3. Bend your elbow slowly and lower your body an inch above the floor. Ensure your back and head are in straight condition.
3. Push up off the floor until your arms are almost full extension, keep your body riding as you do this.
4. Repeat the same reps as much as you can.
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 under your shoulders.
2. Keep your elbows tucked into the side. Lower your body until your chest is 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 as you can.
4. Clap pushups
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 near to ground and elbows are bent to the 90-degrees, and push back the upper body with the power, clap, and come back to the 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, and hold your feet together. Ensure your back and head are in a straight position.
2. Lower your body until it touches the floor and rests on the floor for a pause, now lift 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, and rest your feet on the bench. Ensure your head to feet are at the same level.
2. Inhale and bend your elbows, and bring your torso slowly down until your chest is close to the floor.
3. Push up off the floor until your arms are 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 is in a straight position.
2. Bend your elbows slowly, and bring your body until it reaches just above to bench.
3. After a short pause, push back your upper body until your elbows are 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 a wider shoulder. Make sure your back is 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 near to the 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 your 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.
