Push-Ups

Push-ups are a good upper body and core workout. Just like with the pull ups, different hand positions will help target different muscles and be easier or harder. 

This post will only include push-ups with different hand positions, but there are other variations out there that will include different leg motions. If you are interested in different types of pull ups check out that post here.

Types of Push-Ups

• Triangle or close grip push-up focuses more on the triceps than any other muscle.

• Regular push-up works the pectoralis major and triceps brachii.

• Lower grip push-up, the hand placement is lower than the shoulders, this increases the pectoralis activation.

• Higher grip push-up, hand placement above the shoulders, increased both pectoralis and triceps activation compared to the standard push up.

What not to do with push-ups

• Don’t let your back sink down, keep spine straight.
• Do not lift butt into air. 
• Same goes for the neck, do not lift head too high or let sink down. Keep spine in alignment.

Make all push-ups easier by putting knees on the ground or stand with hands on the wall. Push-ups are a good upper body workout, but I know how difficult they can be. Doing these easier versions, will help you build up to harder types.

If you are interested in how push-ups can help your body in other ways, check out the research here.