Man Doing Push Ups

Top 12 Powerful Push-Ups For Working Out – You Can Do At Home

As you might know the Powerful Push-Ups For Working Out targets many muscles of your body like your chest, shoulders, biceps, triceps and many more. It is a very basic and common exercise done by fitness lovers. This bodyweight exercise will give you extreme benefits to your body.

Powerful Push-Ups For Working Out help you to have your favorite body shape. There are many types of Push-ups that you can choose according to you convenient or for desired body shape.

Here are the 12 bodyweight Push-ups – For Chest, Biceps, Triceps, Shoulder etc.

#1. Normal push-ups

In this workout you have to keep the hands in a wide gap on the ground from the normal gap from your shoulder and apply for push-ups.

These push-ups increase the middle layer of your chest and pay attention your chest should be in between your two hands, not inside or outside.

Otherwise, the effect of your exercise will go to the shoulder and not your chest.
You have to breathe while going down, and exhale while coming up and squeeze your chest, and go downwards again, and repeat.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up. Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

2# TRICEPS EXTENSION PUSH UPS

In this exercise, while doing Powerful Push-Ups , keep both your hands as far ahead of the chest as possible, and then bend the elbow and touch your four arms across the ground and lift the body only with the help of your arms. Try to make slow and controlled motions.
Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set. Friends, this exercise gives you long and large triceps.

#3. Biceps Push-Ups

Every gym lover or fitness lover has a dream to have bigger and attractive biceps. Biceps push-ups is a great exercise, which help you to build your biceps and triceps. To do this you have to keep both your palms in the opposite direction, and in the same position you have to apply biceps push-ups.
Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up. This is an advanced move it will better to do this under the surveillance of trainer.

This exercise makes your biceps grow very fast and it makes the biceps thicker, along with biceps this will increase the size of your fore arms too.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#4. Diamond Push-Ups

In this exercise, you have to put the fingers of both your hands in the shape of a diamond or in tri-angle on the ground and then you have to do push-ups. Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set.
According to a research it has found that the size of triceps gains faster as well as the inner part of your chest in diamond push-ups.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#5. Biceps Stand Push Ups

In this exercise, you have to rotate your dips stand not in a normal straight position, so that your both hands will be in the opposite direction, than start doing pushups in the same position.

friends, if you do not have a dips stand, you can also use two stones.

Apply 3 sets of pushups and take as many rapes as you can in each set,
It will help in increasing your biceps size with roundness and at the same time it increases the size of the forearms.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps

 

#6. Triceps Bar Extension Push Ups

This exercise is just like triceps extension pushups, but in this exercise, you should not put your hands on the ground rather you have to place it on a high place or on the bench. And then start doing pushups in the same position.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#7. Wide grip Push Ups

In this workout you have to keep both hands on the ground in maximum gap And then doing start pushups in the same position. These pushups workouts increase the outer part of your chest as well as gain the posterior deltoid part of your shoulder.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps

 

#8. Close grip Push Ups

In this workout you have to keep both hands on the ground in the lesser gap and then doing start push-ups in the same position. This push up workout increases the inner part of your chest and also makes the muscles of your biceps and triceps.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#9. Incline Push Ups

In this workout you have to keep both your feet together on the ground, and keep both your hands above the ground in a normal gap on a height or bench. And then doing start pushups in the same position. These pushups increase the lower part of your chest and also put a little load on your lats muscles and biceps muscles.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#10. Decline Powerful Push-Ups For Working Out

In this workout, you have to put both your feet above the ground or on the bench, and keep both your hands down the ground in the normal gap. And then doing start pushups in the same position.

These pushups are the best for the upper part of your chest and it also reduces the fat of your stomach.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#11. Hand Stand Push Ups

In this workout, you have to choose an appropriate place you. After that have to stand with help of your hand, straighten both the legs together with the wall and keep both your hands below with the normal gap. And then start doing pushups.

This pushup increases your shoulder incredibly, traps and arms muscles with a great muscularity. It will help you to strengthen your core and glutes.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#12. Knuckle Push Ups

Knuckle push-ups is an another variation of push-ups on the knuckles of the fist, rather than on palms of the hands on the floor. This method is also commonly used in martial arts, such as Karate and Tae Kwon Do, and may be used in boxing training while wearing boxing gloves.

This push ups helps in building strength and to toughen the knuckle, fist and forearm. It also helps to reduce the strain from wrist.

You can do this knuckle pushups on a padded floor or a rolled up towel.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

Powerful Push-Ups For Working Out

5 Workout at Home – Immune Yourself & Powerful Push-Ups For Working Out

These 12 push-ups, which you can do at your home or at any place. Always try to set the bar, and keep raising it until you achieve your Goal. Stay motivated, Stay Inspired to inspire the world.

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