Using Different Types of Pushups to Achieve Fitness Goals

Many people get discouraged from doing pushups because it is so difficult to do them properly. Unless you really work at it, building the arm strength necessary to complete a pushup can take time. In addition, if you have scoliosis or any other back alignment disorder, you risk causing permanent harm to your body. On the other hand, once you master the proper form of a pushup, you may quickly become bored with it. By varying how you do your pushups, you can keep your routine fresh and beneficial.

Bent Knee Pushups

If you haven’t exercised in years or lead a sedentary lifestyle, you may need to start with bent knee pushups. Start on your hands and knees and then walk your hands forward until your back is straight. Complete the pushup using your hands and knees as the only contact points on the ground.

Doing pushups in this position is much easier than in a full, military-style pushup, so it’s a great way for beginners to start building up their arm strength. This style also makes it easier for you to lift your body off the floor and focus on keeping your back straight. With your knees bent, your risk of falling on your knees and causing damage to your knee caps and ankles is much smaller. Later, as your upper body becomes stronger, start incorporating traditional pushups into your routine.

Vertical Pushups

Another great beginner’s exercise is the vertical pushup. Stand with your feet about three feet away from a wall, then lean over until your chest is touching the wall with your hands in a pushup position. Slowly push away from the wall by extending your arms until they’re straight. Adjust the distance of your feet from the wall to make this exercise more or less challenging.

Even though pushing off from a wall or vertical surface may not be technically considered a pushup, it does achieve similar goals. Your back, shoulders, and arms are still in motion, building strength in these muscles. If you can’t do a bent knee pushup properly, you may want to try vertical ones until your back and shoulders improve in strength. If you’re simply looking for some variety, vertical pushups can offer you a fun, easy way to achieve that goal. Just make sure that you have a mat in place on the wall so you don’t bump your head!

One Arm Pushups

For the more advanced pushup students – change up your workout with one arm pushups. While one arm pushups may look very difficult, consider that even body builders had to start somewhere. Start by trying just one on each side – if you can’t handle it, work on building your arm strength further before tackling this goal. As you get stronger, remember to be careful – make sure your wrist, arm and shoulder stay in proper alignment or you risk serious muscle injury.

Unfortunately, many people get discouraged from doing pushups because of the tremendous arm strength required by the traditional variety. In many cases, trying out some variations of this exercise can help you build strength and achieve your fitness goals. For the most part, as long as you don’t have a medical condition that precludes you from doing pushups, you can gain a great deal of benefit from them. As you try out different forms of this exercise, you may even find that you want to include them in special, more focused upper body workout sessions.