Push-Ups for Women
Barry White provides an overview of seven types of push-ups for women and their benefits.
Push-ups are incredibly beneficial for your health. This callisthenic exercise calls all major muscle groups in your body to action; with a focus on your chest, your core, triceps, and anterior deltoids.
If you are a woman, push-ups may even bring some extra benefits to your overall health. Here is three of them:
Here is a list of seven types of push-ups for women. Although it is quite hard to rank them in order of difficulty - as that varies from person to person – it is fair to say that the first ones are slightly easier and the last ones slightly harder. If they start to get too easy for you, move onto the next one.
The wall push-up is probably the best place to start if you have never done push-ups before (or if you cannot remember the last time you did them). Wall push-ups are a version of this exercise that takes away most of the gravity factor of other forms of push-ups, making them much easier to perform.
To do them, perform a push-up at arm's length away from a wall with your feet at shoulder-width apart. Lean forward by bending your elbows until your face is about to touch the wall. Hold the position for 1 second. Inhale as you lean down and exhale as you push yourself back up.
Incline push-ups are slightly more challenging compared to wall push-ups, as they focus more heavily on your triceps and core; but they are still quite doable for beginners. They are much like basic push-ups, except that they are performed by leaning on a raised surface.
To position yourself, find a surface like a small wall or a sturdy table (the lower, the harder); lean on it by extending your arms towards it and putting your palms shoulder-width apart, and keep your body straight.
Lean forward by bending your elbows until your face is about to touch the surface. Hold the position for 1 second. Inhale as you lean down and exhale as you push yourself back up.
Also known as girl push-ups, knee push-ups are essentially basic push-ups that are made a bit easier by having your legs touch the floor as you do them. Although they are called "knee" push-ups, you may want to refrain from putting all your weight on your knees while doing them as this may hurt them. Focus on your upper body.
We finally reach the standard version of push-ups. Do not be fooled – just because they are "basic" it does not mean that they are easy to do – especially for prolonged periods.
To set yourself up for a basic push-up, go down on the ground and set your hands slightly wider than shoulder-width apart (the closer they are, the harder the workout). Set up your feet so that they are comfortable – either shoulder-width or touching (the wider they are, the more stability you will have while doing the push-up). Make your body straight, like an arrow.
To perform the basic push-up:
Basic Bosu push-ups
Basic Bosu push-ups are regular push-ups except that they are performed on a Bosu ball, which makes them much more challenging as you will have to engage your core, chest, and shoulder muscles more intensely as you balance yourself. They are an excellent push-up variant.
Elevated push-ups can be quite challenging for beginners as they engage your upper-body much more intensely than basic push-ups. They are much like the latter, except you will want to place your legs on an elevated surface while doing them. This will engage your core, triceps, and shoulder muscles to a much higher degree.
Diamond push-ups are my least favourite type of push-ups on this list. Not because I do not like them and their benefits – no, they are just hard.
They are much like a basic push-up, except - remember when I said that the wider you place your hands while you do a push-up, the easier it will be? Diamond push-ups entail placing your palms right next to each other, with your indexes and thumbs from each hand touching(hence the diamond). This makes them a killer for your triceps – as well as your core, which you will be flexing in pain as your arms suffer (just kidding).
Now go out there and reap the benefits that this incredible workout can give you! Remember, if these get too easy, there are hundreds of other push-up variants you can try. It honestly never ends with callisthenic exercises – good luck.
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About the Author
Barry White is a Professional writer at Gymhut. He has a background in writing, and when not working, enjoys rugby and swimming.