10 push-up exercises

If you want to build your upper body muscles and lift your breasts then try push-ups. Also, push-up exercise is great for strengthening the core, shoulders, and arms. Another advantage of push-ups is there are many variations of this exercise.

Here’re 10 push-up exercises you can practice at home

1. Knee Push-Ups

A great exercise for beginners, it strengthens the chest, shoulders, and arms. Also, it is crucial to move to advanced and more challenging exercises.

How To:

• Get down on your fours with your hands a little wider than your shoulder width and ankles locked
• Keep your back and neck in a straight line and also straighten your arms to start
• Lower your chest but avoid touching the floor
• Go slow so you take time in going down and coming up to complete a rep
• Do 3 sets of 5 reps each

2. Wall Push-Ups

It is a good exercise if you want to strengthen your chest muscles. It will work on your chest and enhance your breasts. Also, it will prepare you for regular push-ups.

How To:

• Stand at an arm’s length before a wall
• Reach your hands to the wall and place your palms on the wall
• Stretch your legs and back to bring your body in a straight line
• Start by pushing your chest towards the wall and stop before it touches the wall
• Wait for a while and come back to the original position
• Do 3 sets of 5 reps each

3. Incline Push-Ups

It is slightly challenging but it can give excellent results. It can tone and strengthen your chest, shoulders, and arms. Also, it will build the endurance of your upper body muscles.

How To:

• Lay inclined on a bench by placing your hands firmly on the bench
• Your hands should be a little wider than your shoulder-width and your body in a straight line
• Straighten your legs and arms and engage your back to start
• Push your chest to the bench but stop before touching the bench
• Wait for a while and come back to complete a rep
• Do sets of 5 reps each

4. Regular Push-Ups

Also called basic puh-ups, it is a good exercise as it works for the entire body. Here you will engage all the body from your neck to toe.

How To:

• Come down on your fours with your hands slightly wider than your shoulders
• Stretch your legs as much as you can and bring your body in a straight line
• Take a deep breath and lower your chest but avoid touching the floor
• Wait for a while and come up to complete a rep
• Do 3 sets of 5 reps each

5. Decline Push-Ups

Regular push-up exercise becomes more challenging in decline push-ups. But it works well for upper body muscles.

How To:

• Come down on your fours with a bench, box, or sofa towards your back… Find more