Push ups are a classic exercise that have been a part of workout routines for decades. They are a simple yet effective way to strengthen the upper body, improve posture, and increase overall fitness. Despite their simplicity, push ups offer a wide range of benefits that make them a valuable addition to any fitness regimen.
In this article, we will explore the importance of push ups and why they should be a staple exercise in your workout routine. Whether you are a beginner or a seasoned fitness enthusiast, understanding the benefits of push ups can help you achieve your fitness goals and improve your overall health.
The History of the Push Up.
The exact origin of push ups is unclear, but it is believed that the exercise has been around for thousands of years. One theory suggests that push ups were used by the ancient Greeks as part of their physical training for battle. In India, the push up-like exercise “dand” has been practiced for centuries as a way to build strength and improve physical fitness. The push up was also a part of military training in ancient China, and was used by soldiers as a way to increase their upper body strength.
In the modern era, push ups have become a staple exercise in fitness and athletic training. They are a popular exercise among athletes, bodybuilders, and fitness enthusiasts due to their ability to build upper body strength and endurance. The push up has also been used by the military as a way to test physical fitness and readiness for combat.
Today, push ups are a common exercise in many workout routines, and are often performed in various forms such as wide push ups, diamond push ups, and decline push ups. Their versatility and effectiveness have made them a classic exercise that has stood the test of time.
What are the Health Benefits of Push Ups?
Push ups offer numerous health benefits that make them a valuable addition to any fitness regimen. One of the main benefits of push ups is that they help to strengthen the upper body, including the chest, shoulders, and triceps. This increased upper body strength can lead to better posture and improved stability, which can help to prevent injuries and back pain. Push ups also work the core muscles, including the abs and lower back, which can lead to improved overall strength and stability.
In addition to their physical benefits, push ups can also improve cardiovascular health. By increasing the heart rate and boosting blood flow, push ups can help to improve cardiovascular endurance and reduce the risk of heart disease. Push ups also help to build bone density, which can help to prevent osteoporosis and other bone-related diseases.
Additionally, regular push up practice can improve balance and coordination, which can be especially beneficial for older adults. Overall, push ups offer a wide range of health benefits that make them a valuable exercise for anyone looking to improve their physical fitness and overall health.
How to do Push Ups Properly:
To perform a push-up properly, start in a plank position with your hands shoulder-width apart and your toes on the ground. Lower your body until your chest touches the ground, then push yourself back up to the starting position. Be sure to keep your back straight and your core engaged throughout the exercise.
If you’re new to push-ups, start with modified push-ups on your knees or with your hands elevated on a bench or step. As you become stronger, you can progress to traditional push-ups and eventually more challenging variations.
How can you Alter Your Push Ups?
There are several ways to alter your push ups to make them easier or more challenging, depending on your fitness level and goals. Here are a few variations:
Modified push ups: If you are just starting out or have limited upper body strength, you can modify the traditional push up by doing them on your knees instead of your toes. This reduces the amount of weight you are lifting and makes the exercise easier to perform.
Incline push ups: To make push ups easier, you can perform them with your hands elevated on a bench or step. This reduces the amount of weight you are lifting and makes the exercise easier to perform.
Decline push ups: To make push ups more challenging, you can perform them with your feet elevated on a bench or step. This increases the amount of weight you are lifting and makes the exercise more challenging.
Diamond push ups: To target the triceps and inner chest muscles, you can perform diamond push ups. Start in the traditional push up position, but place your hands close together under your chest so that your thumbs and index fingers touch to form a diamond shape.
Wide push ups: To target the outer chest muscles, you can perform wide push ups. Start in the traditional push up position, but place your hands wider than shoulder-width apart.
These are just a few examples of how you can alter your push ups. Experiment with different variations to find the ones that work best for you and your fitness goals.
Final thoughts.
In conclusion, push-ups are a simple yet effective exercise that offer a wide range of benefits for people of all ages and fitness levels. Whether you’re looking to build upper body strength, improve your core, or boost your cardiovascular health, push-ups are a great addition to any fitness routine.
So, start incorporating push-ups into your workout today and experience the benefits for yourself!