4 Pushup Workout Routines

 Pushups are one of the simplest yet most effective exercises that will build power and endurance throughout your upper body and even down through your abs. They are a favorite "travel" exercise that you can do anywhere at any time.

Some fitness professionals have referred to the pushup as being the closest thing to the perfect exercise. The beauty of this exercise is that a pushup workout will activate almost every muscle throughought the body... and you can do them almost anywhere.

There are different types of pushups you can do to work different muscles. The differences are determined by where you place your hands and your body:

  • The basic pushup has your hands at shoulder width and works your pectoral muscles. 

  • The close hand pushup will focus on the inner pecs and the triceps. The wider hand pushup will engage your outer pec muscles.
     
  • The decline pushup will add extra work for your chest, shoulders, and triceps.


Pushup Workout


Basic Push-Up

This is the initial pushup exercise to start with. If you are new to doing pushups, you can master your form with this one. 

Exercise Instructions:

  • Begin on your hands and knees and get into a push-up position (as pictured).

  • Engage your abs and make sure that your body is in a straight line (no slouching).

  • Bend your elbows out to the sides and lower your body until your nose almost touches the ground making sure to keep your body rigid.

  • Push your hands into the ground and push back up to your starting position.

  • Try not to lock your elbows at the top and continue doing your reps.


basic pushups position #1Kyle Demonstrating the Basic Push-up
basic pushups position #2Kyle Demonstrating the Basic Pushup

Decline Pushup Workout

This is a more intense version of the standard push up that increases the resistance of the exercise quite a bit by elevating your feet on a bench or chair. You can adjust the height to your own liking.

Exercise Instructions:

  • Start on your hands and knees and carefully move your feet onto the bench one foot at a time.

  • With your body in a straight line bend your elbows and lower yourself down towards the floor.

  • Once you have lowered yourself to the bottom of the push-up position, return to your starting position by pushing up through your chest. Repeat your reps.
declining pushup position #1Kyle Demonstrating the Decline Push-up
declining pushup position #2

Tips:

As you are lowering yourself down, make sure to look up slightly so you don't take a chance of banging your face on the ground.


Wide Hand Pushup Workout

Exercise Instructions:

  • Assume the push-up position with your body in a straight line from your shoulders to your calves and your hands placed outside of your shoulders.

  • Engage your abs and bend your elbows, lowering yourself until your chin or chest almost touches the floor. Press back up to your starting position and continue your reps.


wide hands pushup position #1Kyle Demonstrating the Wide Hand Push-up
wide hands pushup position #2

Diamond Pushup Workout

This is a more advanced type of push up as you position your hands under your chest instead of outside your shoulders. This exercise puts more focus on your inner chest and tricep muscles.

Exercise Instructions:

  • Place your hands close together and make a triangle with your thumbs and forefingers.

  • Assume the push-up position with your body in a straight line from your shoulders to your calves. 

  • Engage your abs and bend your elbows, lowering yourself until your chin or chest almost touches the floor. Press back up to your starting position and continue your reps.
diamond pushup position #1Kyle Demonstrating the Diamond Push-up
diamond pushup position #2Kyle Demonstrating the Diamond Push Up

Push Up Workout Benefits

  • Upper body strength
  • Core muscle strength
  • Better bone mass
  • Stimulates the metabolism
  • Can do them almost anywhere

Body Weight Exercises

Bodyweight exercises are strength training routines that require little or no equipment like free weights or fitness machines. These highly effective exercises that use an individuals own weight as resistance, allow someone to conveniently workout at home or on the road to build muscle or burn calories and fat. 

While a gym offers many more workout options, you don't need to belong to a fitness club to stay in shape or sculpt a great body. Exercises like pushups, lunges and squats are some of the most popular bodyweight exercises. 


Other pages that might interest you:


I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.




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