Push-ups are awesome for building strong shoulders, chest, and arms. Some women might think push-ups are just for guys because they might have less upper body strength. But that's not true! Push-ups are for everyone, and they'll make your whole body stronger.
They're not just good for your upper body; push-ups also work your abs and lower back muscles. Plus, they help with posture and core strength, and the best part is you don't need any equipment. Just hold a plank position throughout the exercise.
Start with the easier versions and gradually challenge yourself with more advanced ones. Doing push-ups the right way is crucial for maximum benefits and avoiding injuries.
Check out this article for the top 8 push-up exercises for women and the awesome benefits they offer. Keep reading to learn more!
1. Wall Push-Ups
Benefits
Wall push-ups are an excellent way to work your chest, shoulders, arms, and core without straining your upper body with heavy weights. They especially benefit beginners, helping you grasp the right shoulder blade movements for a push-up.
They also serve as a preparatory step for standard push-ups and advanced variations, making them ideal for those starting out.
1. Stand an arm's length away from a wall, with feet hip-width apart.
2. Place your palms on the wall at chest level, slightly wider than shoulder-width apart.
3. Keep your body in a straight line by engaging your core and glutes.
4. Bend your elbows to a 45-degree angle, keeping your body straight and avoiding hip bending.
5. Stop a few inches away from the wall, then push back to the starting position.
6. Complete 3 sets of 5 reps, gradually increasing to 8 or 12 reps as you get more comfortable.
2. Tricep Push-Ups
Benefits
Tricep push-ups focus on toning and strengthening your upper body, the triceps rather than the chest.
Here's a concise guide:
1. Start in the regular push-up position – full plank on knees or feet, stomach in, glutes engaged, and neck straight (avoid dropping your head).
2. Exhale and bend your elbows, keeping them close to your ribs, not sticking out.
3. Lower as far as you can while maintaining proper form.
4. Pause and push your body back up, separating your shoulder blades. Inhale.
5. Begin with 3 sets of 5 reps and progress to 8, 12, or 15 reps per set as you become more comfortable.
3. Spiderman Push-Ups
Benefits
Ready to amp up your push-up routine? Give Spiderman push-ups a shot! These modified push-ups combine regular push-ups with Spiderman lunges, adding an extra challenge to target your core and upper body.
Here's how to do them:
1. Start in a high plank position with your hands slightly wider than shoulder-width apart and feet together.
2. Tighten your stomach, engage your glutes, and keep your gaze a few feet in front of you (avoid dropping your head or lifting your shoulders). This is your starting position.
3. Exhale as you bend your elbows to a 45-degree angle (not out to the sides), lowering your body. At the same time, lift your right foot, bend the knee, and aim to touch it to your right elbow.
4. Inhale and push your body back to the starting position. Place your right foot back on the floor.
5. Exhale again, lower your body and lift your left foot this time. Bend the knee and try to touch it to your left elbow.
6. Inhale and push back to the starting position, placing your left foot back on the floor.
4. Incline Push-Ups
Benefits
Incline push-ups are a bit more challenging than knee or wall push-ups. They boost upper body strength, enhance flexibility, and prep you for a full-hand plank. This exercise targets and tones the chest, shoulders, arms, and core. You can use a gym bench, sofa, table, or a sturdy chair for this workout.
Here's how:
1. Position your hands on a bench or elevated surface, slightly wider than your shoulders. Look at the bench, keep your neck straight, and extend your legs back with feet close together.
2. Tighten your stomach, engage your glutes, and align your head, neck, back, hips, and legs in a straight line, forming the starting position.
3. Exhale as you bend your elbows to a 45-degree angle, squeezing your shoulder blades together. Avoid letting your shoulders lift, and don't drop your hips or hunch your back.
4. Pause briefly, then inhale as you push your body back to the starting position by separating your shoulder blades.
5. Begin with 3 sets of 5 reps, gradually progressing to 8 and 12 reps per set.
5. Regular Push-Ups
Benefits
Regular push-ups are a great way to strengthen your upper body and build endurance. They work your core, shoulders, chest, biceps, and triceps. These push-ups are more challenging than knee, wall, or incline push-ups because you lift more weight with your hands. With practice, regular push-ups become easier, so stay consistent!
Here's a simple guide:
1. Get in position:
Start in a plank position with hands under shoulders, legs straight back, abs tight, shoulders down, and hips in line with shoulders.
2. Perform the push-up:
Exhale and bend your elbows back at a 45-degree angle, squeezing your shoulder blades. Avoid letting your elbows point straight out to the sides. Stop when you feel your shoulders lifting. Keep your back straight, and don't drop your hips.
3. Return to starting position:
Pause for a moment, then push your body back up by separating your shoulder blades. Inhale during this motion.
4. Set and reps:
Start with 3 sets of 5 reps. As you get stronger, increase to 8 or 12 reps.
6. Pike Push-Ups
Benefits
Here's how to do it:
1. Start in a high plank position with your hands slightly wider than shoulder-width. Look a few feet in front of you, keep your head up, and tighten your core.
3. Exhale and bend your elbows out to 45 degrees, lowering your head towards the floor. Avoid dropping your hips or hunching your shoulders.
4. Pause for a moment, then inhale and extend your elbows to lift your body back to the starting position. Press your shoulders down as you straighten your arms.
5. Do 3 sets of 5 reps initially, then progress to 8, 12, or 25 reps per set as you get stronger.
2. Lift your hips towards the ceiling, keeping your legs straight, forming a downward dog or upside-down V position. This is your starting position.
7. Diamond Push-Ups
Benefits
Diamond push-ups target your chest and triceps, working shoulders and core. They boost upper body strength and endurance while firming up the triceps.
Steps:
1. Begin on the mat with your knees down.
2. Form a diamond shape with thumbs and index fingers touching, hands on the floor.
3. Engage core and glutes, keeping head, neck, spine, hips, and legs straight.
4. Exhale, bend elbows back to 45 degrees, avoiding shoulder lifting. Keep hips steady and back straight.
5. Pause, then inhale, pushing the body back to the starting position by separating shoulder blades.
6. Start with 3 sets of 5 reps, progressing to 8 or 12 reps per set.
8. Knee Push-Ups
Benefits
Knee push-ups are perfect for beginners, targeting your chest, shoulders, and arms. Mastering these sets the foundation for advanced push-ups by teaching core engagement and proper form.
Steps:
1. Get on an anti-slip mat on hands and knees, with knees under hips and hands slightly wider than shoulder-width apart.3. Tuck your toes on the ground, lift onto the balls of your feet, tighten your core, engage your glutes, and maintain a straight line from head to spine – this is your starting position.
4. Exhale, lower your chest towards the floor, bending your elbows to 45 degrees without letting your hips drop.
5. Pause briefly, then push up by straightening arms and separating shoulder blades. Inhale.
6. Repeat these steps.
7. Start with 3 sets of 5 reps, progressing to 3 sets of 8 as you get more comfortable with the technique.
2. Keep your palms flat, look a few feet in front, and avoid dropping your head.
Improving Your Push-Ups: Simple Exercises to Boost Performance
- Elevated Push-up: Place your hands on a raised surface, maintain a straight body, and perform push-ups.
- Plank: Assume a plank position, ensuring your body is in a straight line from head to toe. Hold for 10 seconds, gradually increasing the duration to one minute.
- Oblique Twists: Sit on the ground with knees bent, feet in front. Clasp your hands in front of your chest and twist your body right and left, hands hovering over the mat on each side.
- Flutter Kicks: Lie down, arms by your sides. Lift both legs off the floor and kick up and down, alternating between left and right legs.
