A push up, commonly referred to as apress-up in British English, is a very effective exercise fornumerous body parts. It is performed by lowering the body to thefloor and bringing it back to the initial position while staying onall fours and keeping your legs straight and together.
However, there are many variations ofthis exercise, depending on the purpose behind it and the muscles youdesire to involve in it. The lines below describe the most commonforms of push ups.
Push-ups for a Stronger Body
In their most frequently practicedform, push-ups involve the deltoids, the serratus anterior, thecoracobrachialis and the midsection at the same time.
For such reasons and the effects thatpush-ups deliver, these exercises are one of the most commonly usedin physical education of both civilians and military personnel. Infact, during the military training course, push-ups are commonlyintroduced as a form of punishment for misconduct and misbehavior. Intime, many sport training plans have incorporated this practice,using push-ups as a positive reinforcement and a form of punishmentat the same time.
As far as types of push-ups areconcerned, there are , so-called, full push-ups, involving boththe legs and the back being straight and completely off the floor,the palms being flat on the floor and in the shoulders width.
On the other hand, in order to engagesome muscle groups more, some people perform “diamond push-ups”,by bringing the thumbs and the index fingers of both of their handstogether, forming a diamond sign below their chest area, pointing theelbows towards the knees instead of pointing them out on the sides,as it is the case with regular, full push-ups.
Furthermore, some individuals practicepush-ups while resting their hands on uneven surfaces, focusing onstrengthening their core muscles. Also, when the emphasis is to befaced on the upper and the lower pectorals, the legs or feet areelevated respectively.
Also, some people take push-ups to thenext level, holding a push-up bar or a dumbbell and raising it withone hand after each repetition.
Interestingly, regardless of the typeof the push-up exercise you indulge into, there is a high likelihoodthat you are raising at least 65% of your total body weight each timeyou ascend.
However, the variety of push-ups doesnot end here. Among the most difficult types of this exercise are planche push-ups. This form involves lifting your entire body weightby moving your total balance towards the chest and the upper body,making your feet leave the surface once you ascend. Of course, onlyskilled and experienced athletes can perform this advanced exercisesafely and successfully.
Boxers, during their trainings, usuallyperform boxer push-ups, doing them while resting on their knucklesrather than on their palms. Other martial arts tend to use this formof push-ups too, boosting the strength of one's fists and hands,strengthening the bones and the knuckles at the same time.
People who are into gymnastics tend toopt for the Maltese push-ups, keeping their hands lowered to the hiparea, holding them wide apart during the performance of push-ups.
A special variation of push-ups are theIndian or Hindu push-ups, performed from a standing position with thearms close to the body and the legs forming an upside-down “V”.Then, from this position the hands are lowered to the feet and theback is bent in order to perform a swoop into the “cobra pose”,being well known in the world of yoga. This form of push-ups is alsoknown as Dive Bomber push-ups.
Additionally, some people do theirpush-ups with the back of their hands, while others do them whilestanding elevated upside-down, against a wall or supportingthemselves with their knees rather than their toes.
Either way, push-ups are an excellentform of exercise, suitable for boosting your muscular strength andendurance, promoting health and physical fitness.
Physical Fitness is Good for the Body
Exercising results in contractileproteins from the muscles being consumed for energy, fat andcarbohydrates being burnt for the same purpose and the connectivetissues being stretched and strengthened. However, if exercising isnot backed up with a proper diet and organization, injuries canappear.
Therefore, resting, eating the rightfood and keeping exercising within your physical limits are allfactors which are necessary for getting the best out of the wholeprocess.
Exercising in the right manner boostsone's muscle strength and endurance, his/her cardiovascular healthand blood circulation, along with the oxygen delivery to the body. This prevents many illnesses such as obesity, diabetes type2, heart disease etc. Moreover, indulging into proper physicalexercising will keep your brain in an excellent state, boosting yourcognitive functions.
All in all, there are many benefitsrelated to regular and proper exercising, provided you allow yourbody to get all the nutrients it needs and all the rest it deservesafter performing the exercises safely and moderately. Taking intoconsideration the wide variety of physical and mental benefitsrelated to push-ups, you can start by choosing the variant which youfind most suitable and introducing this excellent form of physicalactivity into your daily routine.