A push-up is an excellent muscle-building exercise. It can be done without any equipment and at any location. Push-ups have become an important component of my workouts since the UK entered its third shutdown.
It has allowed me to keep my chest, shoulders, and triceps increasing. Also, improve the strength and functionality of your core body. This exercise can be done in a variety of ways to aid you in a certain way. Not to mention the limitless possibilities for advancing or regressing the movement.
Push-ups are the exercise to do if you want to take your at-home exercises to the next level. Here are four simple push-up variations that you may do at home to gain muscle.
4 Push-Up Variations To Build Muscle At Home
1- Regular Push-Up
A regular push-up involves starting in an all-fours position on your hands and knees. Then, you stretch out your arms and legs until both are straight. Hands should be parallel to your chest, and your feet should dig into the ground. Your back should be straight and neutral.
To perform a rep, bring your chest to the ground and bend your elbows. Then push back up into the starting position.
If you are a beginner, you can perform the exercise on your knees. By doing this, you will take some of the pressure off your core and upper body. So it will be easier to do.
Similarly, you might slow down the tempo to make the movement more difficult. You'll require more control, which means the intensity will rise.
You can adjust a standard push-up by changing your hand position depending on what you're working on.
Hands at shoulder width will target the chest, shoulders, and triceps equally.
More of your chest will be targeted with a wider hand posture. A narrow position, on the other hand, will concentrate on your triceps.
There are numerous variations on the standard push-up. As a result, it is a workout that is appropriate for people of various fitness levels and ambitions.
2- Decline vs. Incline Push-Up
You can change the angle of your push-ups by using objects around your house.
When you do a decline push-up, you put your feet on a barrier above you. You could, for example, use your bed or a chair. You begin from a higher vantage point, with a bigger space between your chest and the earth. As a result, you'll be working your upper chest and shoulders.
The declining variation is difficult to deal with. From an uncomfortable starting position, more upper body strength is required.
When doing an incline push-up, you begin with your hands on a higher platform than your feet. Your lower chest is more involved in this variation.
Because your legs are more involved, the incline fluctuation may be less tough. It does, however, assist in isolating the bottom area of your chest, which is difficult to target.
It's critical to have a proper beginning position for each of these push-up varieties. In each set, your upper body should do all of the work.
3- Side To Side Push-Up
Push-ups that go from side to side add utility and athleticism. Not to mention strengthening your core and boosting your coordination. It's normal to feel a little uneasy when doing this variation for the first time. However, with experience, it will become easier.
Do a standard push-up, then return to the starting position to complete this variant. One hand and one foot should be moved next to the other. Then, with the other hand and foot, walk away from you. Even if you're moving side to side, keep your back neutral.
The main distinction is what occurs in between each rep. You'll note how tiring it is to change to a new position every time. Because your core is most engaged when you're moving, it has to work extra hard. At the same time, your shoulder muscles will become stronger.
You can progress this variation by increasing the amount of movement you do in between reps. Before lowering into a push-up, you can move from side to side a few more times.
4- Weighted Push-Up
You may add resistance to your push-ups with two different types of equipment: bands or weighted vests.
Wrap the bands over your back and insert your hand into each loophole. Then execute a regular rep while in a push-up position. You'll note that the resistance bands make descending and ascending more difficult. It will be more challenging if the band is heavier.
With a weighted vest, things are a little easier. Perform a push-up after securing the vest to your body. During each rep, it will feel as though someone is sitting on your back. As a result, each set will need more effort from your muscles. Using heavier weighted vests will allow you to progress.
A combination of a weighted vest and a resistance band can provide a significant challenge. The movement will be made considerably more difficult by two different sorts of resistance.
Increasing the intensity of any exercise is as simple as adding extra resistance. Push-ups, on the other hand, have a functional character that allows you to grow strength as well as muscle.
Final Thoughts
Push-ups are an excellent workout for building upper-body muscle. You can be more specific with your training with these push-up variations. There are numerous ways to increase the intensity.
Regular push-ups are a great place to start while working out at home. You can modify the exercise in any way you desire, whether you're an expert or a novice.
You can adjust the angle of the exercise by doing decline and incline push-ups. As a result, different muscle groups can be targeted.
If you're an athlete, moving push-ups are a great option. The required coordination will aid in the development of core strength and functionality.
The simplest technique to gain strength is to do weighted push-ups. Increasing resistance over time will force your muscles to get stronger.
With push-ups, the possibilities are unlimited. It's up to you to make gains and achieve your fitness objectives by combining various exercise routines.
Related article: 9 Effective Push-Up Variations to Build Muscle
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