If you are trying to lose weight, you can’t miss push-ups! Here are some of the best push-up variations to lose weight and burn calories effectively.
Whether you like them or not, push-ups are one of the most effective exercises for building strength. Often considered one of the most difficult exercises, they are the perfect exercise for a full-body workout. If you are bored with standard push-ups or want to try an easier version, there are many push-up variations you can try. No matter what form of push-up you practice, you will always benefit from it. Push-ups allow you to reshape your physique, increase your metabolism, and accelerate weight loss. Whether you want to try something new or improve your exercise routine, here are some push-up variations for weight loss that you can try.
What are pumps?
Push-ups are a popular bodyweight exercise that targets the chest, triceps, and shoulders. They involve lying face down on the floor with your hands slightly wider than shoulder-width apart. Pushing your body up until your arms are straight, then lowering yourself back down, works multiple muscle groups. Push-ups are a versatile exercise that can be modified to suit different fitness levels and target specific areas, as shown in a study published in the International Journal of Physical Fitness.
Push-ups for weight loss: is it useful?
Push-ups are a great way to lose weight, according to a study published in the International Journal of Physical FitnessHere’s how it helps you lose weight:
1. Burns calories
Push-ups are a full-body exercise that increases your heart rate and burns calories, which helps with weight loss when combined with a balanced diet. So, if you are looking for simple and effective ways to lose weight, incorporating push-ups into your fitness routine can be helpful.
2. Engage muscles
They engage multiple muscle groups, including the chest, shoulders, triceps, core, and legs, promoting muscle growth. Increased muscle mass leads to a higher resting metabolic rate, which means you burn more calories even at rest.
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3. Improves strength and endurance
Regular push-ups improve overall strength and endurance, allowing for more intense workouts and greater calorie burn over time. So, if you’re looking to improve your strength and endurance, doing push-ups can be beneficial.
4. High-intensity interval training (HIIT)
Push-ups can be incorporated into HIIT routines, where short bursts of high-intensity exercise followed by periods of rest result in increased calorie burning. So, if you are looking for easy HIIT exercises, start practicing push-ups to lose those extra pounds.
The Best Push-Up Variations for Weight Loss
Here are some effective push-up variations to help you lose weight, as explained by fitness expert Yash Agarwal.
1. Standard pumps
Builds overall upper body strength and engages the core, helping you burn calories and build muscle.
How to do it:
- Lie on your stomach with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body until your chest almost touches the floor, then raise back up to the starting position.
2. Knee push-ups
Knee push-ups are a modified version of the classic push-up, making them easier for beginners to perform. By gradually increasing the repetitions and intensity, they help strengthen the upper body, which contributes to overall calorie burning and weight loss.
How to do it:
1. Similar to standard push-ups, but with knees on the floor.
2. Lower your body until your chest almost touches the floor, then raise it back up. Keep your back straight.
3. Incline push-ups
Easier than standard push-ups, incline push-ups focus on the lower chest and reduce the load, making them accessible to beginners while still helping to burn calories.
How to do it:
1. Place your hands on a raised surface (like a bench or chair) and your feet on the floor.
2. Lower your body until your chest almost touches the raised surface, then raise it back up.
4. Declined push-ups
This exercise focuses on the upper chest and shoulders, increasing intensity and calorie burn.
How to do it:
1. Place your feet on a raised surface (like a bench or chair) and your hands on the floor.
2. Lower your body until your chest almost touches the floor, then raise it back up.
5. Wide pumps
Wide-body push-ups primarily target the chest muscles, strengthening and defining this area. Stronger chest muscles help improve posture and overall upper body strength, which can increase calorie burn and aid in weight loss.
How to do it:
1. Place your hands wider than shoulder-width apart.
2. Lower your body until your chest almost touches the floor, then raise it back up.
6. Diamond pumps
Targets the triceps and inner chest more intensely, which can lead to increased muscle engagement and more calorie burning.
How to do it:
1. Form a diamond with your hands by touching your thumbs and index fingers together.
2. Lower your body until your chest almost touches the floor, then raise it back up.
7. Hand push-ups
Explosive movements increase intensity and heart rate, helping you burn more calories and muscle power.
How to do it:
1. Same as standard pumps.
2. Quickly lower your body to the ground and push up with enough force to clap your hands before returning to the starting position.
Incorporating these variations into your workout routine can add variety to your exercises, target different muscle groups, and improve overall calorie burn, which helps with weight loss.
Do pumps have any side effects?
Push-up variations are generally considered safe when performed correctly. However, they can cause a few side effects if not performed correctly:
- Stretching too far or too quickly can lead to muscle strains and tears.
- If you have an underlying shoulder injury, stretching may make the pain worse.
Always listen to your body and adapt the posture according to your needs. It is also essential to approach it gently and with the help of an expert who can provide you with appropriate advice and help you prevent injuries.
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