The Best Push-Up Improvements

A push-up is a common calisthenics exercise performed in a prone position by lowering the body using the arms. Push-ups exercise the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

Push-ups are a basic exercise used in military physical training. While the push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in a wider range of muscles integrated into the exercise. Push ups allow you to benefit from three core areas:

1) Upper body conditioning:

Performing pushups on a regular basis can help build, develop and tone the key pectoralis major and anterior deltoids (chest and shoulders/back)

2) Core strength:

There is one key to this, keep your back rigid and in a good position; doing this will work all the muscles around your core (mid section). If your back is not positioned correctly, you can cause long term injuries, or the work out can be simply ineffective, so keep it strong and straight.

3) Increased metabolic rate:

As we know, push ups build your core strength as well as just your upper body. With the body’s core muscles working all at the same time, the heart needs to work harder to deliver blood for the muscles, which in turn will increase your breathing. This in turn increases your metabolic rate both during, and post work out. And for those that didn’t know, your metabolic rate is the amount of energy being used at rest, and so an increased rate can aid towards weight loss.

Forget about expensive gym memberships, this is a great exercise that you can do in the comfort of your own home! The key to maximizing your workout is to mix things up. If you do standard push-ups everyday, your body gets used to it, and it loses it’s effectiveness.

In addition, try and get the benefits of supplements if you can, as numerous studies have shown that amino acids enhance energy levels, burn fat, build muscle, and speed recovery under a variety of metabolic conditions.

Here are some other push-ups you can rotate into your workout, courtesy of Men’s Health:

1. The Classic Push-Up

2. Rotational Push-Up

3. Barbell Push-Up

4. Plank

5. Walking Push-Up

6. Plyometric Push-Up

7. Suspended Push-Up