{"id":10888,"date":"2024-10-02T03:12:43","date_gmt":"2024-10-01T20:12:43","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10888"},"modified":"2024-10-02T03:12:43","modified_gmt":"2024-10-01T20:12:43","slug":"master-bodyweight-pushups-top-variations-for-perfect-form","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10888","title":{"rendered":"Master Bodyweight Pushups: Top Variations for Perfect Form"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Bodyweight pushups must be the most primitive and basically far-reaching exercises in existence in the world of fitness. \u201cDrop and give me 20\u201d is one of the most hackneyed statements used by people who think they\u2019re being coy with in-shape acquaintances.<\/p>\n<p>The truth is, there are plenty of benefits to doing pushups, and most intermediate and advanced trainees have stopped doing them for one reason: they\u2019re a <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/full-body-exercises\/5-best-bodyweight-training-exercises-2\/\" target=\"_blank\" rel=\"noopener\">bodyweight exercise<\/a>, and they think they\u2019ve \u201cgraduated\u201d from them. Due to human nature, it makes perfect sense. If you\u2019re bench pressing 300 pounds, a simplistic pushup won\u2019t do anything for your strength or gains, right?<\/p>\n<p>Wrong.<\/p>\n<h3>Pushups Vs Press Ups<\/h3>\n<p>There are several benefits to pushups that make it a largely different animal than dumbbell or barbell pressing variations. Here are a few:<\/p>\n<ul>\n<li>The shoulder blades aren\u2019t pinned to a surface like they are on the flat or incline bench press. For that reason, the scapula can move through a healthy range as the arms press.<\/li>\n<li>The hips and trunk need to remain engaged for a good quality rep. That makes pushups much more than a chest exercise; it trains the entire upper body.<\/li>\n<li>It\u2019s easier to manipulate the hand and elbow position, making the movement safer on wrists, elbows and shoulders than a bench press, which forces a lifter\u2019s hands to be fixed on straight bars.<\/li>\n<\/ul>\n<p>Long story short, you should be doing them regularly. And it\u2019s time to brush up on your technique.<\/p>\n<h3>Bodyweight Pushups Tips and Techniques<\/h3>\n<p>Regardless of your starting position, the pushup must demonstrate a proper plank. That means the hips are held high, and there\u2019s a straight line from head to heel.<\/p>\n<p>The chin should be tucked, so the eyes are focused downwards to maintain spinal alignment. Looking up can cause neck strain and an overarch in the lower spine.<\/p>\n<p>The body should pivot from the toe \u2013 in other words, there shouldn\u2019t be a disconnect between the upper and lower body. It all needs to move in sync with each other.<\/p>\n<p>Using full range of motion is mandatory. The body should lightly contact the ground or make it just an inch or two away from it, depending on your hand position and shoulder health. Your chest should be what makes it to the ground first. Not your face, and not your legs.<\/p>\n<p>Don\u2019t forget to squeeze your glutes. Avoiding this can create an overarch in the low back and disengage the abs from working.<\/p>\n<h2>Top 6 Bodyweight Pushup Variations<\/h2>\n<p><iframe loading=\"lazy\" title=\"Lee Boyce Push Ups (Medium Hand Width)\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/5oHZP1aPhXc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Bodyweight Pushup Variations<\/h3>\n<p>To take things up a notch, take advantage of the countless pushup variations that can make a simple exercise much more challenging and technical. They include:<\/p>\n<p><iframe loading=\"lazy\" title=\"Lee Boyce Feet Elevated Push Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/p3nUzC8S5hY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Feet Elevated Pushups<\/h3>\n<p>Raise your feet on a bench or step, and perform pushups using exactly the same cues seen in the checklist above. You\u2019ll target more delts and upper chest.<\/p>\n<h3\/>\n<p><iframe loading=\"lazy\" title=\"Lee Boyce Close Grip Push Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Ts2w2r0sD6k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Narrow Grip Pushups<\/h3>\n<p>Bring the hands close together; no more than six inches apart, and tuck your elbows during the exercise. You\u2019ll target the triceps and work your core harder due to a narrower base.<\/p>\n<p><iframe loading=\"lazy\" title=\"Lee Boyce Push Up with Single Arm Deficit\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/gHAfTKyXQO8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Single Arm Deficit Pushups<\/h3>\n<p>Place a low step or stacked plates under one of your hands and place the other hand on flat ground. Push all the way up, through to full extension on your \u201ctop\u201d hand. You\u2019ll be able to reach off the ground with the bottom hand, and touch the opposite shoulder. This is your first step towards a one armed pushup. Switch sides and repeat.<\/p>\n<p><iframe loading=\"lazy\" title=\"Lee Boyce Plyo Push Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xvzIIZVLljM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h3>Plyometric Pushups<\/h3>\n<p>This one\u2019s simple. Stay tight, and explode off the ground on each pushup. Your hands should leave the floor, but they should not clap. That\u2019s a finger injury waiting to happen. Land softly and keep reps low.<\/p>\n<p>As far as regressions go, it\u2019s fair if you\u2019re not strong enough to do a proper pushup, let alone the advanced variations listed here, we do implore you to avoid doing pushups from the knees. Instead, take advantage of your plank position, while raising your hands onto a bench or other raised surface.<\/p>\n<p><iframe loading=\"lazy\" title=\"Lee Boyce Hands Elevated Push Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9ocnl-ordLk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Also recommended for this variation would be the smith machine for its gradual levels. As you get stronger, lower the bar by another notch (towards the floor) and repeat. You\u2019ll easily be able to gauge your progress and give yourself confidence too.<\/p>\n<p>Another solve for weakness through bottom end ranges, or shoulder discomfort (or both) is to use a band assistance setup. This can be done for pushups done in the conventional form, and also in plyometric form. The band can act to \u201csling\u201d a lifter out of the bottom position to take away some body weight loading from the pattern.<\/p>\n<h3>Wrap Up<\/h3>\n<p>It\u2019s a simple pattern, but someone\u2019s gotta break it down. At the end of the day, pushups aren\u2019t something you \u201cgraduate\u201d from. They\u2019re a staple movement pattern that deserve their place as necessary ground work in most routines. They\u2019re a \u201ccan\u2019t go wrong\u201d exercise that promote upper body and core strength and muscular endurance, and also promote a healthy functioning shoulder. As a<\/p>\n<p>challenge, make it a goal to be able to complete 35 unbroken, good quality pushups without stopping, regardless of your size or what training phase you\u2019re taking on currently. It\u2019s a great way to check in on things, especially if you\u2019re a bigger lifter with a heavy body weight. <a href=\"ttps:\/\/www.instagram.com\/p\/C2vKxMFPjhE\/\">Here\u2019s some inspiration<\/a>.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/master-bodyweight-pushups-top-variations-for-perfect-form\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bodyweight pushups must be the most primitive and basically far-reaching exercises in existence in the world of fitness. \u201cDrop and give me 20\u201d is one of the most hackneyed statements used by people who think they\u2019re being coy with in-shape acquaintances. The truth is, there are plenty of benefits to doing pushups, and most intermediate &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-10888","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10888","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10888"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10888\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}