What Workouts are Push Ups Good For?

If you’re looking for a workout that will really get your heart pumping, push-ups are a great option. But did you know that push-ups can also be great for toning your arms, shoulders, and chest? Read on to learn more about the benefits of push-ups and some of the best workouts to include them in.


Push-ups are one of the simplest, yet most effective, bodyweight exercises. In addition to strengthening your chest and upper body muscles, push-ups can also improve your flexibility and provide cardiovascular benefits. It’s no wonder why this exercise has been around for so long – push-ups are a great way to get a full-body workout in one convenient movement.

If you are looking for new ways to incorporate push ups into your workout routine, there are several different types of workouts that you can use them for. Push ups can be used as part of a comprehensive strength training program, as part of a HIIT (high intensity interval training), or even used by themselves as part of circuit training programs.

Strength Training: Push ups can be used to focus on building up strength in certain areas. Repetitive sets of high numbers of reps at lower resistance levels can be used to build up muscle mass in the arms and chest when followed by other types of resistance training such as lifting weights.

HIIT: Here is where the real challenge lies! High Intensity Interval Training (HIIT) is all about pushing yourself with intense bursts and rest periods which allows you to get maximum results from minimal effort; something which push ups lend themselves very well towards! You can use push up exercises during HIIT workouts alongside running or other forms of cardio for an extra fat burning boost!

Circuit Training: This type of workout requires getting all rounds completed within a certain amount of time – so speed counts here! Push up rounds can be incorporated into circuit training, acting as short “burst” rounds that increase your heart rate significantly but subsequently allow for plenty recovery time before beginning the next round.

Benefits of Push Ups

Push ups are one of the oldest exercises known to man, and they are still a great way to exercise your upper body and core muscles. Push ups are versatile and can be done anywhere, anytime. They can also be highly beneficial for muscle development, strength, and endurance. Now let’s get into the specifics of the benefits of push ups.

Improved Strength

Regular push ups can help improve your strength and endurance. Working against gravity helps to build the muscles responsible for arm, chest, shoulder and abdominal development. A consistent program of resistance exercise increases your work capacity and accelerates the development of lean muscle mass across the body. Furthermore, variations on traditional push up exercises can further develop specific movement skills necessary for general fitness or athletic performance. Regular practice will improve strength and reduce risk of injury in cardiovascular activities such as running and biking as well as sports that require upper body strength for throwing and catching or swimming. In short, push ups are an effective means of developing functional strength that can benefit you in multiple aspects of physical activity.

Increased Muscle Mass

Performing push-ups on a regular basis is an excellent way to increase muscle mass and strength in the upper body. Push-ups target the chest, shoulders, triceps, and core. When done with proper form and repetition, push ups can improve your core strength, reduce potential injury risk and help reduce risks of chronic illnesses associated with physical inactivity.

Additionally, regular performance of push-ups can lead to increased muscular endurance. Muscular endurance enables you to perform multiple repetitions of any given exercise with less fatigue. This allows for more efficient use of energy during high intensity workouts or tasks that require long periods of repetitive motion.

Moreover, incorporating variations on the basic push-up structure into your routine introduces a greater challenge that encourages your muscles to work harder than a single plane exercise like a classic push-up does. Different versions can create more instability or resistance at certain parts throughout the movement which results in enhanced muscular work capacity over time — leading to improved strength, power and stability as well as increased muscle mass across a larger area throughout the upper body like back muscles as well as core stabilizing muscles around the abdomen and spine.

Improved Cardiovascular Health

Push-ups are a great exercise for helping to improve not just strength and muscular endurance, but also cardiovascular health. The push-up is a weight-bearing exercise that works the chest and arm muscles. As you continue to perform push-ups, your heart rate increases and your breathing deepens; this improves the efficiency of your heart and lungs, resulting in improved circulatory health. Push-ups can also improve stamina and flexibility in your arms and chest muscles, while helping to reduce elevated blood pressure levels in those with hypertension. Additionally, push-up exercises can help you maintain a strong posture by strengthening the stabilizing muscles found along your spine. This increased core strength helps reduce fatigue associated with standing or sitting for long periods of time as well as reduce lower back pain due to poor muscle support.

Improved Posture

Push ups are excellent for developing proper posture. Doing regular push ups helps to engage the muscles that hold your body in a healthy, upright position, preventing neck and back pain from poor posture. Through a regular push up routine you will be able to strengthen the muscles in your back, shoulders, chest and arms which allows you to support your spine and maintain optimal alignment while standing or sitting. Strong “posture muscles” help keep your shoulders back and your head aligned over your torso so you can stand confidently with correct form that is attractive.

Different Types of Push Ups

Push ups are a great way to strengthen the chest, arms, and core muscles. They can also be modified for all levels of fitness, from beginner to advanced. In this article, we will explore the different types of push ups and how they can benefit your workout routine.

Standard Push Up

The standard push up is one of the most versatile and effective exercises because it targets many muscle groups, including the chest, triceps, abdomen and back. To perform a standard push up, begin with your body in a plank position on the floor. Place your hands slightly wider than shoulder-width apart and both feet together on the ground. Slowly lower your torso toward the floor until your elbows are at a 90-degree angle before pushing yourself back up to the starting position. Maintaining proper form throughout this exercise will minimize strain on joints and maximize benefits for these muscle groups.

The strength of this exercise can be moderated depending on how deep you perform each rep and should suit both beginner and advanced fitness levels. You can also further challenge yourself by adding push ups to calisthenics such as burpees or box jumps to get explosive gains in upper body muscle endurance for higher intensity workouts.

Wide Push Up

Wide push ups are a great way to build greater chest and arm strength, as well as boosting your overall upper body strength. The wider stance of this form of push up targets the larger chest muscles, as well as providing some benefit to the shoulders and core.

When performing a wide push up, keep your feet shoulder-width apart and angle your toes outwards at around 45 degrees. Plant your hands wider than shoulder-width on the ground, with your elbows pointing back behind you towards your heels. This wide stance will help to engage your larger chest muscles for maximum effect. From this position, perform the same motion of a regular push up by lowering yourself down until chest just touches floor, then pushing yourself back up until arms are straight again. As you become accustomed to wide push ups, try adding weight elements like medicine balls and weighted plates to increase resistance.

Wide push ups assist in building full upper body strength in addition to developing good shoulder stability and mobility. Regularly practicing easy variations such as these can quickly increase your capacity for more complex exercises over time, meaning you’ll be able to do far more challenging workouts with ease.

Diamond Push Up

Diamond push ups are a type of bodyweight exercise that works the chest, triceps, and core. This is an advanced move done by lowering yourself into a narrow upright pike position with your hands touching and below your chest. The distinctive diamond shape created from the positioning of your hands should be directly below your chest. Knees, hips and toes should all stay grounded as this exercise requires you to maintain your balance throughout the movement.

The diamond push up is a great way to improve upper body strength and balance while also providing core stabilization benefits. Proper form is crucial in order to maximize the effectiveness of this exercise. Make sure you inhale on the way down, allowing full engagement of the main muscle groups involved in this movement (pectorals, triceps, core). Once at the bottom position pause for 1-2 seconds before pushing up with control using full range of motion until arms are completely straight but elbows not locked out fully.

With practice and proper form you will be able to increase both reps and sets without sacrificing form or safety. This movement can form part of a more comprehensive upper body circuit workout or given more focus as part of a strength training session used to build upper body muscular endurance.

Decline Push Up

Decline push-ups can help target particular muscle groups in the arms and chest, while engaging the core more than a normal pushup. This exercise is performed by starting in an upright position with both feet secured on a weight bench and hands on the floor further away than they would be in a traditional pushup. The exerciser then performs a pushup similar to the traditional version, with elbows pressed to the sides rather their slightly outward before pushing back up. Decline Push Ups recruit more chest muscles as well as triceps, shoulders and even abs than regular (or parallel) Push Ups, allowing for accelerated muscle building. However, this exercise is more challenging because of its steeper angle of descent which can cause extra stress on the wrists, so it’s important to ensure proper form when performing them.

Incline Push Up

The incline push up is a variation of the classic push up that is great for those who are just beginning to do upper body exercises or have any injuries or weakness in the chest, arms, or shoulders. By changing the angle of elevation, you can make this exercise easier or harder depending on your fitness level and goals.

When performing an incline push up, first get into a plank position with your feet slightly apart and close to the floor. Place hands just wider than shoulder-width apart on an object at an angle (like a chair or countertop) that can support you. Make sure your back is straight as you lower yourself down towards the object while keeping elbows close in to your sides. Keep coming down until your upper arms are parallel to the floor and then slowly push yourself back up towards starting position and repeat. You can repeat this move as many times as it feels comfortable for you!

Workouts That Utilize Push Ups

Push ups are a great exercise for building upper body strength. Not only do push ups work multiple muscle groups, but they also have the benefit of being able to be performed anywhere, making them ideal for at-home workouts. Push ups are often included in a variety of workouts, from HIIT routines to weightlifting routines. In this article, we will explore some of the workouts that utilize push ups to help you build strength and tone your body.

Upper Body Workouts

Push-ups are an excellent exercise for upper body strength and toning muscles, and they can be used in a variety of weightlifting workouts. Push-ups are one of the oldest exercises known and are used by athletes at all levels for a great workout. Typical push-up workouts consist of variations that hit different muscle groups which helps to tone up those areas. While many fitness programs include push ups, there are specific upper body workouts that put the focus on this particular movements.

Upper Body Workouts
Push-ups target the chest, shoulders, triceps and core muscles when done correctly. Many people think of push ups as primarily chest exercises, but other muscle groups also benefit from them. Some examples of upper body workouts with emphasis on push ups include chest presses that use free weights to increase resistance, plyometric or jump squats which involve pushing up rapidly from the floor while lifting one’s legs at the same time, wall walks which involve pushing against a wall while walking up it and elevated mountain climbers done side to side while in the push up position with feet on elevated ground or surface. Furthermore, medicine balls can add an additional level of difficulty to workouts as well as Swiss balls which offer dynamic variations when balance is included in movements such as using a Swiss ball for feet set during a push up. All these exercises should be performed slowly and require several repetitions per set to best build strength while toning muscles in addition to challenging one’s endurance levels throughout each workout session.

Core Workouts

Push ups are a great way to work out your core and upper body muscle groups. When done correctly, push ups can offer a full-body exercise that is low impact, yet well-targeted. However, it is important to know when and how to properly incorporate push ups into your workouts in order to maximize their effectiveness. Below are just a few of the many core exercises which use push ups for an effective workout routine.

Plank Push Ups: Plank posture strengthens your entire core and improves balance by training both the abdominal muscles as well as the back muscles. This move begins from the regular plank position on your hands or elbows, with one hand placed farther away than the other. Lower yourself towards the floor into a deep push up position before pushing back up to starting position. Aim to do 10-15 repetitions while maintaining good form throughout each move.

Vest Push Up: This exercise starts out exactly like a regular push up would; however it progresses one limb at a time instead of both at once. Begin with your hands on the ground shoulder-width apart then lift one arm so that it’s extended in the air while still maintaining balance on your other arm and feet below you. Do regular pushups while focusing on using only one arm (your extended arm), keeping your core tight throughout this exercise as you stabilize your body by contracting those muscles during each rep. Keep alternating arms for an equal number of reps per arm before switching up exercises!

Pike Push Up: This is an advanced variation of push up which challenges strength and stability through various angles of movement of shoulder blade muscles and scapular control along with chest activation for upper torso strength development. It starts out from an inverted V position (elbows bent earlier than 90 degrees) before lowering body down towards floor – during which you should keep toes pressed firmly against floor – followed by speedy recovery back up into starting posture again before completing next rep rapidly till desired rep count is completed! Make sure to keep that strong core engaged while performing this move as you focus on using both arms equally! Aim for 10-15 reps here too; increase counts only if comfort level allows it without compromising form quality!

Plyometric Workouts

Plyometrics, or “plyo” for short, is a type of exercise used to build power and explosiveness. It involves quick and powerful movements that often use an ‘eccentric’ phase (lengthening of the muscles) followed by a ‘concentric’ phase (shortening of the muscles). Plyometric exercises are effective for all athletes from beginners to advanced.

One example of a plyometric workout that utilizes push ups is Plyo Push Ups. The starting position requires you to be on the ground in a plank position. Then, using explosive force, you press off the ground and lift your hands high into the air before returning to the starting position. This move works all major muscle groups in your arms and core while building power, coordination and balance.

Another great exercise is Plyo Push Up Burpees. This exercise combines two traditional exercises — burpees and push ups — while adding in a plyometric twist by switching between jumping into plank, then doing a push up followed by an explosive jump back up into standing position. This move provides an intense workout which not only helps build power but also works your upper body endurance levels as well as core strength stability.

So if you are looking for an efficient way to build explosive power, plyometric workouts utilizing push ups can be just what you need!


Overall, push ups are an effective workout for strengthening your core, building upper body strength and improving overall muscular balance. Though not all workouts require them, push ups can improve your results if you regularly include them in your routine. Push ups can be modified to suit any fitness level, and can be done almost anywhere with minimal equipment or space needed. If you are looking to add more intensity to your workouts in a safe and effective way, integrating push ups into your routine is a great choice. With regular practice, push ups will help you become stronger and more physically fit in no time.

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