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 By Zarifah binti Aziz | Published on July 31, 2022

Start Adding Push-ups To your Workout

Why Push Up Are So Beneficial For Home Workout

Push-ups have been used for thousands of years and are still even part of soldiers’ military training in different countries. This demonstrates the reliability of push-ups as physical training exercises. They seem like basic callisthenics movements that involve your upper arms and chest but by changing up the variation of the push-ups you are able to target other different muscle groups specifically as well. 

Here are some common push-up variations you can start including now into your workout routine to progress in your fitness journey. 

1. MIlitary Push-up

This is the default push-up that most people learn. It targets the upper body, especially the chest. Beginners should master this push-up first before proceeding to the other variations. 

  1. Get on a stable flat surface and get down on all four. Your hands should be at shoulder-width apart. 
  2. Straighten your spine and engage your core. Ensure your legs are close together to maximize the core engagement. 
  3. With your Arms straight. Start to bend them until you are slightly off the floor. Then straighten them. 

2. Incline Push-up

With less stress on the arms, this push-up is great to work your core and chest. 

  1. Standing in front of an elevated stable surface. Lean forward and place your hands on the surface at shoulder-width apart.
  2. Make sure your spine is straight and start to bend your arms. Remember to keep your core engaged throughout the exercise.
  3. Once your chest touch or is slightly above the surface, Straighten the arm.

3. Archer Push-up

Moving to a more advanced variation. This push-up required you to move side to side to better engage each of your arms. 

  1. Get on all fours but with your hands positioned further than your shoulder-width.
  2. Engage your core and bend one elbow while keeping the other arm straight.
  3. Push up while Squeezing your chest and straightening your arm. Repeat for the other arm. 
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