Alternatives to Traditional Push-Ups

Before one can learn about alternatives to traditional push-ups, it is essential to understand the basics of the exercise. As suggested by the name, a push-up is a type of resistance training exercise, in which the individual performing the maneuver uses the muscles in his or her upper body to lift their body from the ground. In most cases, this exercise is performed to increase muscle tone, strength, and endurance. Some individuals may include this exercise into their exercise routines for other reasons, such as to promote weight loss or to stabilize the muscles of the shoulder. Depending on your health and fitness goals, choosing the right type of push-up is important. If you are not careful, you can actually do more harm than good with this challenging exercise.

Wall Push-Ups

Wall push-ups are a great beginning exercise for individuals who are new to exercise, have a pre-existing injury, or are simply not strong enough to lift their entire bodies from the ground. Wall push-ups can be performed by standing approximately 12 inches in front of a sturdy wall, with the front of your body facing the wall. With your toes pointing forward, place your hands on the wall at shoulder-height. Carefully allow your upper body to be lowered towards the wall, maintaining support and control with your arms at all times. When your elbows are bent to a 90-degree angle and your chest is near the wall, use the muscles in your upper body to push yourself back to the starting position. Perform at least 10 repetitions of this exercise for best results.

Tricep Push-Ups

Tricep Push-Ups are a moderately difficult exercise designed for individuals who wish to develop muscle mass in their triceps, which are located on the back of the upper arm. In addition, this exercise is sometimes performed by individuals who have suffered a shoulder injury, as it provides a great deal of stress to the triceps muscles, and less to the shoulders and chest. This exercise is performed in a manner very similar to that of the traditional push-up. Start by laying on your stomach on the ground with your legs extended. Instead of placing your palms on the ground below your shoulders, as is common in the traditional push-up, bring your thumb and your pointer finger together on the ground below the center of your chest-the space created by this hand position should resemble a diamond. While keeping your body straight, use the muscles in your arms and upper body to push your torso off the ground. Carefully lower your body to the starting position, and repeat at least 10 times.

Balance Push-Ups

Balance Push-Ups are for exercisers who wish to incorporate stability and core training into their strength training routine. Like the tricep push-up, this one is also quite similar to the traditional push-up-however, exercisers should place the toe of one foot on the heel of another while performing the exercise. By having only one-and not two-feet on the ground, your abdominal muscles must work very hard to help maintain your balance. This exercise should only be attempted by individuals who are experienced with the traditional push-up, and who have a good level of fitness.


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