Fitness, Workouts

Training Tip: Push up variations

My first push ups were the push ups with elbows close to the torso which actually is the chaturanga dandasana pose in yoga. You will see chaturanga in every ashtanga vinyasa yoga practice. After that, the push ups were not so often in my fitness training schedule. I am more like a dip exercise kind of girl. But lately, they are in my new fitness routine. I was thinking to give a training tip about the benefits of performing push up variations. I talked about chest and arms workout in the previous training tip article. So the push up variations will complete nicely that workout routine.

THE PUSH UP

One of the basic human movements is the push up, depending of the variation you will have different main muscle to work on.

MUSCLES INVOLVED IN THE PUSH UP

Pectoralis major, Deltoids, Triceps brachii, Serratus anterior, Abdominal muscles, Coracobrachialis.

THE PUSH UP BENEFIT

The push up is a bodyweight strength exercise that helps to keep your scapula healthy and strong. I enjoy the classic push up because even thought the chest or pectoralis is the major muscle, you actually use the whole body to really perform it in an optimum way. Arms and shoulders do the work but the core gives the power to keep going.

The push up is the life saver when you lack of space and tools. You just hit the floor and do a great workout for your fitness when in travel or at home.

The reason why you should enjoy the variation of the push ups is because it will make your upper body and core strong and toned.

pike-push-up-exercise

PIKE PUSH UP

The pike push up is a variation that put an extra stretch in your hamstrings. Believe it or not pike push up or any push up variation that challenges the metabolism will burn fat and contribute to your fat loss goal in your fitness.

The pike push up variation is focused more on the shoulders and triceps and works the upper chest or pectoral in the clavicular part. I normally use one kettlebell on each hand and make sure my wrists always stay in touch with the handle while going down and up so it will be more like a pike press.

pike-push-up

Leggings and sneakers: Oysho Top: Nike Sport Sport BH: Ivy Park Photos: Markus Haas

DOWN DOG PUSH UP

The down dog push up variation is similar to the pike push up but keep elbows in and start with elbows in the floor to follow with press to straighten your arms. This variation covers the shoulders and triceps with the hamstring stretch as well, which will complement your chest and arms workout.

turbodog

THE PULL UP– PUSH UP WORKOUT

For time perform a vinyasa (“breath-synchronized movement”)

A. FULL BODY WARM UP VINYASA

 4 rounds no break

 Downward facing dog to

Chaturanga dandasana (push up with elbows in) to

Upward facing dog to

Dolphin pose to

Downward facing dog

One minute break after performing the 4 rounds

B.  SUPERSET PULL UPS UNDER GRIP AND PIKE PUSH UPS

3 sets of 8-12 repetitions

C. SUPERSET INVERTED ROW AND PUSH UPS

3 sets of 10 repetitions

One minute in between sets

If you have mastered your push ups or want to spice up your training, this is my tip for you, make it always fun, challenged and progressive with the variations.

Write a comment