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Pushup Workouts for Fitness

Pushups are an excellent form of exercise for fitness. Pushups provide an overall upper body workout. An effective pushup workout engages a variety of the upper body muscle groups, thereby promoting healthy fitness levels. Pushups are practical, simple to perform, and can be easily integrated into any busy lifestyle. In addition, since pushups fall under the category of bodyweight exercises, they cause less strain on joints, and are therefore less likely to cause injury.

Pushup workouts are equally well suited for both men and women, as there are many variations to push up routines, and they correspond well with a variety of fitness goals. By blending the variety of pushup exercises available, you can target various muscle groups including arms (biceps, triceps), shoulders (deltoids), chest, back, and abs. It is no wonder that pushups are widely used as a standard measurement in physical fitness tests.

Blend any of the following pushup exercises to form an effective workout.

Most are familiar with the standard pushup format, but there are several important aspects, often overlooked, and you want to make sure that you are doing them properly. I encourage you to focus on quality rather than quantity. Breathing is always important with any exercise. Perform reps slowly at first until proper breathing and proper form become a habit. Inhale on the way down and exhale on the way up. Counting out loud on the upward thrust can help with this. Focus on keeping your abs contracted and your body straight throughout the exercise.

Elevating your feet on a chair or step, while your hands remain on the floor will change your body angle and work your muscles differently, especially your shoulders. Proper breathing is even more important with this type of pushup. You must avoid holding your breath at any point during these sets as that will cause undue strain on your blood vessels. Again, focus on keep your abs tight to increase the overall benefit of these pushups.

Place two small but stable chairs slightly wider than shoulder width apart. (Folding chairs work well.) Perform the pushups with one hand on each chair and your feet on the floor. This again changes your body angle and works the muscles differently. The added benefit of this pushup is that you can go somewhat deeper on the downward movement because the floor is not in your way. This version places more emphasis on your chest and abdominal muscles.

For an even greater challenge, elevate your feet with an exercise ball. This will increase the amount of work required by muscles along your body length and help you improve balance and agility. Take these types of pushups slowly until you get used to them and remember to breathe properly.

Above all, have fun, and enjoy the benefits of integrating a pushup routine into your over fitness routine.

For further ideas, check out our Perfect Pushup Home Workout page.