Doing push-ups every day can be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do push-ups regularly. And if you haven’t heard of push-ups, you might be living under a rock. However, let’s answer the questions, what are push-ups and what are the benefits of push-ups?


What Are Push-Ups?

An exercise one does while laying on the ground or any flat surface while pushing your body against gravity. Remember to exhale while raising your body, and pause a moment, and hold the push-up pose before raising your body back to a prone position. Keeping this rhythm of breathing enables optimum oxygen levels. And more oxygen means better workouts.


Doing pushups every day can be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do push-ups regularly.


Health Benefits Of Push-Ups

Looking for the health benefits of push-ups? Well, we assure you they are great to include in your daily workout routines. However, here are a few things you should know that’ll motivate you to drop 10 right now.

  • Traditional push-ups are beneficial for building upper body strength.
  • They work the triceps, pectoral muscles, and shoulders.
  • They can also strengthen the lower back and core by engaging the abdominal muscles.
  • They can be done from virtually anywhere and don’t require any equipment. Unless you want to include weights to make it more effective.
  • Every major muscle in your body is called upon to execute the movement.
  • When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. It makes a great effective cardiovascular exercise.
  • The standard push-up has been found to be among the most effective ways to safeguard your shoulder joints from injury.

Proper Push-Up Form   

Even the hardest of exercises become (okay not, easy-peasy lemon-squeezy) but definitely easier to get a hang of if you have and maintain the proper form.

Great push-up form starts with a rigid plank. Your arms should be fully extended, with your hands, elbows, and shoulders all in line, and your feet should be no more than 12 inches apart, the closer together, the more difficult the push-up, because it requires more core activation for stability.


Your spine should be neutral so that your body forms a straight line from your feet to the crown of your head. Make sure you engage your core and thighs to keep your hips flat and level. To protect your shoulders, lower your chest just past the level of your bent elbow so that your upper arms are parallel to the floor. 



Types Of Push-Ups

Now that you’ve perfected your form, push-ups are an excellent way to warm up at the crag, and they’re great when mixed into workouts for general conditioning. Plus, there are endless ways to modify them for your own specific needs.


So here’s a list of the classics and a number of different types of push-ups to keep it fun and fit. Check it out!


Regular Push-Up

Also known as strict or military push-up,  it is a staple upper-body exercise that you can do anywhere, you just need your body weight. 


How To Do This Awesome push-up?

Consider the push-up a dynamic version of a high plank: Starting in a high plank position, you’ll place your hands shoulder-width apart. Breathe in as you bend your elbows, keep them tracking back alongside your body. And lower your chest to slightly below the level of your bent elbow, and then breathe out as you push back up to the starting position for one repetition.



Wide Hands Push-Up

Wide pushups are a simple yet effective way to build your upper body and core strength. If you’ve mastered regular pushups and want to target your muscles a little differently, wide pushups are a good option.


How To Do This Awesome push-up?

As the name suggests, you do this push-up with your hands farther out to each side, roughly 2.5 to three feet apart (the farther apart, the more difficult). Keep your elbows tracking back throughout the movement.


Triangle (Diamond) Push-Up

You know what? Diamonds are everyone’s best friend. Diamond pushups are primarily a triceps strengthener and they’re harder than other triceps and regular pushups.


How To Do This Awesome push-up?

Assume a high plank position, hands on the floor underneath your chest and feet in line with your hips. Bring your thumbs and forefingers together almost directly under your chest to form a diamond or triangle shape. Squeeze your thighs and glutes for stability. Lower your chest toward the ground, ensuring your elbows point back towards your feet. Fun to do, including the benefits of push-ups every day!!



Spiderman Push-Up

Almost all multi-joint, bodyweight exercises like the spiderman pushup are considered effective because they require your body to move through a full range of motion while having to control, stabilize, and "link" different muscle groups in a controlled, coordinated manner.


How To Do This Awesome push-up?

Assume a standard push-up position. As you lower yourself toward the ground, simultaneously bring one knee out to the side and up to touch your elbow, with your leg parallel to the ground. Your knee should touch your elbow at the lowest point of the push-up.



Cross Body Push-Up

The cross-body pushup forces your abdominal muscles especially your obliques to work together with your hips to rotate your body.


How To Do This Awesome push-up?

Assume a standard push-up position. As you lower yourself to the ground, simultaneously pick up one leg and cross it beneath your ground, simultaneously pick up one leg and cross it beneath your body as you rotate your hip towards the ground. Repeat this in a set of 15 and strengthen your hips.



Staggered Hands Push-Up

With the staggered hands push-up, your muscles align asymmetrically to the body and this requires more core activation for stability and it may affect your body in the best way possible.


How To Do This Awesome push-up?

Start with the standard position. Place one of your hands forward and the other one backwards so they are a bit offset making sure that the distance between them is 6 to 12 inches. Bend your elbows to lower your chest until it is slightly below the level of your bent elbow, and then extend your elbows to push back up to the starting position. Make sure to keep your elbows tight and to change your hands’ positions after adequate intervals.



Sphinx Push-Up

As amazing as it sounds, this push-up strengthens the upper body and core, with more focus on the triceps.


How To Do This Awesome push-up?

Start in a plank position, with your forearms flat on the ground, shoulder-width apart and parallel. push-up with your triceps to lift your elbows off the ground; continue until your arms are fully extended, then lower your elbows until just above the ground (don’t weigh your forearms again) for one repetition.



One Arm Push-Up

Take the difficulty to the next level with this type of push-up. Just what the name suggests this push requires just one of your hands, doubling the weight on a single arm and further activating the core for stability.

How To Do This Awesome push-up?

Get into a pushup position with one hand on the surface and spread your feet wide apart. Tense your entire body and hold your free hand tight against your lower back. Lower your body slowly until your chest nearly touches, then explode up to the starting position. That’s one rep. Repeat and change hands after a bit.

Do this and you’ll surely see the benefits of push-ups through significant results. 


Archer Push-Up

This one is also great since it Applies a higher percentage of body weight to a single-arm, while the opposite arm assists.


How To Do This Awesome push-up?

Assume a push-up position, with wide hands angled outward at about 45 degrees. Lower yourself at an angle to one side so that you bring your shoulder down to your hand on the same side, while the other arm stretches to become fully extended. Repeat to the other side.


Bottom Line

The health benefits of push-ups are immense. Have you nailed all of these push-ups and have found the ones that work the best for you already? Make it even more difficult by adding weights to this classic exercise. Wear a weight vest or have a friend place a weight plate on your back for an added strength challenge.


Decathlon offers a wide range of yoga mats - to make your push-up affair cushion-ey, weights - to level up your workout routine and workout wear - for a comfortable experience. It is the one-stop destination for all your quality and affordable sports and workout goods.

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