Push ups are one of the most common exercises for building upper body strength, and one of the easiest because they don’t require any equipment or previous training. There are different types of push ups, with each variation working a different part of your arms and shoulders. Combining a number of different variations of push ups is a great way to build a lot of upper body strength.
Normal Push Ups
Normal push ups are fairly easy to perform, but require proper technique in order to avoid lower back or shoulder injury. Place your hands out at just past shoulder width, and keep your elbows at a 45 degree angle from your body to keep the strain off of your shoulders. Have your legs straight back, with your heels and toes together, and make sure that your back is straight. Keep your head straight, so that it forms a straight line with the rest of your spine. Let your chest drop until you are about two inches off of the ground, and then push yourself upwards.
Diamond Push Ups
Diamond push ups work the triceps and chest muscles intensely, helping build muscle and upper body strength in areas that normal push ups do not. These push ups require you to set yourself up the same way that you would for a regular push up, but your hands have their index fingers and thumbs touching, so that a diamond is formed. Drop your chest down so that it is only two inches off of the ground, and then push yourself back up. Don’t be discouraged if you can’t do too many reps; these are supposed to be hard.
One Handed Push Ups
One handed push ups are ideal for extensively working out one arm’s triceps at a time, and are much harder than normal push ups. One arm is placed behind your back, on the small of your back, while the hand that will be pushing you up is directly underneath your shoulder. Lower yourself down so that you are touching the ground, and then push yourself directly upwards. If this exercise is too difficult for you, try building more muscle by doing the two above push up exercises, or try variations of the plank exercise for a stronger core and arms.
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