Get, Set and Push-Up!

Image Courtesy: md-health.com

Want an extremely chiselled and a dreamy body? Well, you got to shed some sweats for that; don’t you? My dear, nothing comes easy and hence a drool-worthy body requires a hefty workout but don’t you worry..We understand your time constraint and hence we suggest you the easiest form of exercise that’ll take you a step closer to your dream physique- Push-ups!

Push-up is predominantly a strength training workout. It shows quick results in the shaping and toning of the entire upper body. It is performed from a position what is known as shoulder plank/push-up plank.

•The push-up plank position is when both palms and toes are placed on the floor, and the entire body from head to heel is in a straight line. Palms are placed directly underneath the shoulders and the elbow is straightened. The body structure becomes like an incline.

•The basic push-up is performed when the body is lowered from the plank position by bending the elbows outward and then pushed up by applying force on the ground

The OMG impacts of pushin’ up *wink wink*

The push-up targets many muscle groups mainly arms, shoulders, chest, back and core. To maintain the plank position the core, comprising of abdomen, oblique’s, buttocks and lower back, needs to be strongly braced throughout. While lowering, most of the weight is borne by the chest and shoulders, and while pushing up by the upper back and the arms.

Types

To direct the impact towards a particular muscle group, the position of hands is altered.

Triceps Push-up

In this particular Push-up, from the plank position elbows are pushed backwards instead of outward. This form tone and strengthens the triceps.

Diamond Push-up

In this form of Push-up, from the plank position hands are shifted to underneath the neck with index finger and thumbs of both hands in contact. This form targets strength training of Shoulders and chest.

One Hand Push-up

In this form of Push-up, legs are opened wider from the plank position and only one palm is placed on the ground while performing this Push-up.

Apart from these forms some variations target different muscles. For example a wider placement of palms impacts the chest more and forearms can be involved by placing fists instead of palms.

Intensity gradient

Workout intensity while doing push-ups can be increased in the following ways:

»Super slow tempo

»Bottom half pulses

»Keeping one leg over another

»Placing legs on a higher level

»Balancing the legs on a Swiss Ball etc.

Precautions

»Arms and pectorals must be warmed up before performing push-ups.

»Always face forward while performing push-ups.

»The push-up plank must always be maintained.

»In any variation hands must be equidistant from the line of symmetry of the body.

»A correct technique must be followed before increasing range or repetitions.

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