Push Up Workout Benifits:How to Do Push Ups Everyday And Types of Push Ups (with Pictures) Wall Push Ups,Diamond Push Ups,Kneeling Push Ups,Incline Push Ups,One Hand Push Ups...

Push Ups For Beginners 

If you have not regular access to gym,don't mind you can do push ups anywhere.There is no need of other equipments or weights.Push ups require your own body weight only.push ups effects your whole upper body(chest,biceps,triceps,shoulders and back).

While doing push ups we have to make patience.It takes time and dedication to build your muscles strong.The aim of exercise is to focus on your chest and arm muscles and

strengthen them.Do push ups 5 times in a week.Before doing any exercise first warm up your body.Beginners can start from knee bend push ups.



Knee bend push ups

Step 1-4:Lie down as face towards floor.keep your arms close to chest and shoulders.

Step 2-4:Put your hands down on the floor,with your arms straight and knees bend on the floor.Put your weight on your knees instead of the balls of your feet.Do not bend your hips.

Step 3-4:Know lower your body towards floor until your elbows make 90 degree angle or less(or down until your chest touch the floor).Take breath in as you lower your body.keep your head straight and elbows close to your body.

Step 4-4:Know lift your body up by pushing the floor away from you until you back in your starting position.Breath out as you raise up.Repeat lowering and raising your body at normal pace.Do as much as you can. 

Congratulations you have done a proper push up.
Do 3 Sets (10-20 push ups in each set) and take 30-40 seconds gape between each set .Once your muscles gets strength try other push ups.
Standard push ups

Just like knee push ups all steps are same in standard push ups.The only difference in this is you do not bend your knees but take your weight on balls of your feet.
Repeat all steps 1to 4 as in knee push ups.

know for more variations you can do regular push ups in three ways:
    •    Close hand push ups:Place your hands straight under your shoulders.It will effect your arm muscles as it directly effect your triceps.

    •    Regular push ups:Place your hands slightly wider from your shoulders.It will effect your chest and arms muscles consistently.

    •    Wide hand push ups:keep your hands wider width than shoulders.It will directly effects your chest.

These push up variations effects different muscles of your body.So do 2-3 sets of each or pick up the one best suited for you.

IF you able to do these push ups than you can try some other advanced push ups.
    1.    Diamond push ups:Keep your hand together under your chest in a shape of diamond.know just like other push ups do it.This effect your triceps and chest .Helps to make cutting in your chest.

    2.    Elevated push ups:Put your legs at slightly higher place(bench,chair)This effects your upper chest,shoulder and arm muscles.

    3.    One hand push ups:For this you have to make balance first by spreading your legs apart.Know put your one hand on your back and do the push up with one hand.

    4.    Fingertip push ups:If you want to do difficult one then you can try this.In this you do push ups with the help of your fingers only.

    5.    Clap push ups:Go down and while raising push yourself up with enough power so you can clap while in air and quickly put your hands down.

           
(while doing workout one should be slow and accurate)