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Try Push up Fitness and Exercises

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Table of Contents

How This Helps

Different push-up exercises will help you create stability

and balance apart from being a 
complete body workout engaging several muscles in the body.

Further, it helps you build the 
density of your muscles and define the upper body. Topping

it all it also helps you in building a 
strong core.

Instructions

During the peak hours if you are strolling into a gym, it is not uncommon to find many people,largely men doing vigorous push-ups. But, how do these body Push Ups really help? Not surprisingly, there are Push Ups for Men and Push Up Exercise for women designed differently. Push-ups have been described as the ‘ultimate barometer’ of fitness in an article published in the NY Times. For most of us engaged in sedentary lifestyles, push-ups constitute a great workout. 

Instructions for Push Up Exercises:


1)Get your hands firm on the ground, directly beneath the

shoulders. Stabilize the 
lower half and and get the toes  firm to the floor. Brace the core and

flatten the back so that the 
body is straight and neutral.

2)Now start lowering your body keeping focus of your eyes

about 3 feet straight in front 
so the neck is neutral till your chest touches the floor. Do not dip and keep the body straight from head

to foot. Draw back the 
shoulder blades keeping them down and the elbows tucked

close to the body.

 3) Now push back with the core still engaged and exhaling as

you revert to the position you 
started. 

4)Repeat the process about 20 times or as much as you can

manage 

After you are at home with the basics, look for the

variations. There are over 80 variations that you can consider. 

Some of the common mistakes while doing push-up fitness

programs include forgetting to breathe, letting the lower back arch or sag, cheating

yourself, flaring of the arms, and 
straining the neck.

Science and Research

Compared to the standard push-ups using the floor, the

suspended push-ups helps increase activation of core muscle. For those looking to increase

TRAPS, LUMB, TRICEP and FEM 
muscles, the best option is a one-anchor system with the

pulley.
 

Researchers have also cited that 3 or 4 training programs

can be effective and that training program involving only the Bench Press is best

avoided. In yet another report,
researchers found that the narrow grip in narrow pushup

limits the range of your motion.