Eight ways to do push-ups for a full-body workout

When talking about push-ups, everyone will think of the action of supporting the body with both hands and rising and falling on the ground. So how should push-ups be practiced? How many ways are there and what different effects does each method have? In fact, there are 8 most common push-up training methods.

1. Chest expansion

Use the palms of your hands as support points, open your arms as wide as your shoulders or wider than your shoulders, keep your back, waist and hips in a straight line, use your elbows to exert force, and bend your arms. This method mainly exercises the chest muscles, triceps in the upper arms and abdominal muscles.

2. Shoulder clamp

The action is the same as above, except that the distance between the hands is narrower, and the fists are used as support points, with the knuckles facing forward. This method exercises arm strength and can increase wrist strength and fist hardness. When practicing, you should pay attention to the fact that the selected supporting surface can be soft at first and then hard, and your wrists should be kept taut when supporting to avoid sprains.

3. Iron Ox Ploughing Style

Use your fists or palms as a base of support. Place your hands on the ground and open your arms to shoulder width. Keep your toes on the ground and your hands and feet parallel. Push your head diagonally forward, use the forefoot, hands, neck, and waist together, and at the same time lower your waist and stick it to the ground.

Then lift your hips, lower your waist, pull your body back, and the movement is complete. Just repeat the forward and backward movements repeatedly. This exercise focuses on the neck and strengthens the back muscles, wrists, and ankles.

4. Finger Exercises

The ten fingers are mainly used as support points, and other movements are the same as the previous two methods. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips.

It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

5. Carp Lotus Pose

Lie on your side, with one fist or one palm on the ground (usually one fist), support yourself diagonally on the ground, and cross your legs. For example, support the ground with your right fist, stretch your left arm upward, and make your arms into a cross shape to maintain your body balance. Support yourself with the inside of your left foot and the outside of your right foot. When you push yourself down with your arms bent, use your waist to exert force, and tilt your head and waist back like a coiled carp. Then return to the original position and push yourself down repeatedly.

This method mainly exercises the strength of the deltoid muscles (commonly known as "tiger head muscles"), upper arms, waist and abdomen. If you don't have enough strength when practicing, you can choose a softer ground first and use all your arm strength.

6. Inverted Pose

Beginners can do a handstand against a wall with their feet on the wall, their hands shoulder-width apart, their arms bent, and do push-downs. Later on, you can lift your feet off the wall to do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

7. Weight-bearing exercises

The movement is the same as the chest expansion and shoulder squeeze, except that you place a heavy object, such as dumbbells, on your back. After your arm strength increases and your body movements become coordinated, the weight of the weights can be increased gradually.

8. Single Palm or Single Fist Practice

The movement is the same as the chest expansion and shoulder squeeze, but one palm or one fist is on the ground, and both hands are alternately supported on the ground while doing the movement. This method mainly exercises single-arm strength. If your arm strength is not enough, you can practice on a slope at first. As your strength increases, gradually raise the support point of your feet. Finally, you can support yourself with one palm, one fist, or even one finger, and stand upside down. Practice gradually.

It is emphasized that attention should be paid to body balance during exercise, and the movements of various parts must be coordinated, so that the muscles are evenly loaded and the exercise effect will be better.