Introduction
For many people, especially those who are at home for longer periods and have less access to equipment, the push-up is a great classic upper-body exercise to help improve their balance, strength and posture. For a beginner, doing push-ups in the wrong way with less strength can lead to pain or injury. Then how to do a push-up? Building up the required strength before trying the standard push-ups is important. In the meantime, exploring slight variations in the routine offers a safer path to work on the body's strength and stability.
Easy Push-Up Variations
Wall push-ups, incline push-ups and knee push-ups are common variations that preserve the exercise's range of motion while reducing joint pressure. These variations effectively engage core muscles and major muscle groups—like triceps, biceps, shoulders, chest, back and abs—strengthening these areas with reduced strain on the body's joints.
Wall push-ups
- It is a standing push-up where a person stands against the wall, which is an arm’s length away, by keeping their feet and shoulder apart. This technique reduces the pressure on the joints.
- Place the palms on the wall at shoulder height and shoulder width apart.
- While inhaling, bend the elbows, slowly bringing the upper body towards the wall, and hold briefly.
- A person should then exhale while using their arms to push their body slowly back to the starting position.
- Exhale using the arms to push the body back to the starting position.
Incline push-ups
- In this variation, place the arms on a bench, table or couch and extend the legs straight in an elevated plank position. The hands should be slightly wider than the shoulder width.
- Keep the body in a straight line and elbow close to the body and then bend and straighten the arms to complete a push-up.
Knee push-up
- During a knee push-up, begin in a high plank position, ensuring shoulders are above the wrists while maintaining a straight spine. Place hands slightly wider than shoulder-width apart in a diamond-shaped position to engage the triceps.
- Next, gradually lower the chest towards the ground by bending the elbows, then push through the palms to extend the arms back to the starting position.
Conclusion
Exploring push-up variations accommodates various fitness levels, enabling individuals to strengthen different muscle groups and gradually progress towards standard push-ups. Always remember that prioritising health extends beyond exercise. Just as these variations adapt to personal capabilities, having reliable health insurance ensures comprehensive well-being. Give these tweaked exercises a shot—they're like stepping stones toward better fitness. And don't forget about having solid health coverage. It serves as a safety net, offering that extra peace of mind and assurance for a healthier lifestyle.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.