Push-ups for weight loss: Take your exercise game up a notch with these 7 variations

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Whether you like it or hate it, push-ups are one of the most effective exercises to build strength. Often regarded as one of the toughest exercises, it is the perfect exercise for a full body workout. If the standard push-up is something you are either bored of or want to try a simpler version, there are plenty of push-up variations that you can try. Regardless of which form of push-up you do, you are always going to benefit from it. Push-ups allow you to contour your physique, increase metabolism, and speed up weight loss. Whether you want to try something new or take your exercise game up a notch, here are some variations of push-ups for weight loss that you can try.

What are pushups?

Push-ups are a popular bodyweight exercise that targets the chest, triceps, and shoulders. It involves lying face down on the ground with hands a bit wider than shoulder-width apart. Pushing your body up until your arms are straight and then lowering yourself back down works for several muscle groups. Push-ups are versatile exercises that can be modified to suit different fitness levels and target specific areas, as found in a study published in the International Journal of Fitness.

Push-ups for weight loss: Does it help?

Push-ups are a great way to lose weight, as found in a study published in the International Journal of Fitness. Here’s how it helps you in weight loss:

1. Burns calories

Pushups are a full-body exercise that increases your heart rate and burns calories, which helps in weight loss when combined with a balanced diet. So, if you are looking for easy and effective ways to lose weight, incorporating push-ups into your fitness routine can be helpful.

2. Engages muscles

They engage multiple muscle groups, including your chest, shoulders, triceps, core, and legs, promoting muscle growth. Increased muscle mass leads to a higher resting metabolic rate, meaning you burn more calories even at rest.

3. Improves strength and endurance

Regular pushups improve overall strength and endurance, allowing for more intense workouts and greater calorie expenditure over time. Thus, if you want to improve your strength and endurance, practicing push-ups can be beneficial.

4. High-intensity interval training (HIIT)

Push-ups can be incorporated into HIIT routines, where short bursts of high-intensity exercise followed by rest periods lead to increased calorie burning. So, if you are looking for easy exercises for HIIT, start practicing push-ups to shed extra kilos.

Best pushup variations for weight loss

Here are some effective variations of push-ups to help you lose weight, as explained by fitness expert Yash Agarwal.

1. Standard push-up

Builds overall upper body strength and engages the core, helping you burn calories and strengthen muscles.

How to do:

Lie face down with hands slightly wider than shoulder-width apart, feet together.

Lower your body until your chest nearly touches the ground, then push back up to the starting position.

2. Knee push-up

Knee push-ups are a modified version of standard push-ups, making them easier for beginners. By gradually increasing repetitions and intensity, they help build upper body strength, which contributes to overall calorie burn and weight loss.

How to do:

1. Similar to standard push-up, but with knees on the ground.

2. Lower your body until your chest nearly touches the ground, then push back up. Keep your back straight.

3. Inclined push-up

Easier than standard push-ups, inclined push-ups focus on the lower chest and reduce the load, making it accessible for beginners while still contributing to calorie burn.

How to do:

1. Place your hands on a raised surface (like a bench or chair) and your feet on the ground.

2. Lower your body until your chest nearly touches the raised surface, then push back up.

4. Decline push-up

This exercise emphasises the upper chest and shoulders, increasing the intensity and caloric expenditure.

How to do:

1. Place your feet on a raised surface (like a bench or chair) and your hands on the ground.

2. Lower your body until your chest nearly touches the ground, then push back up.

5. Wide push-up

Wide push-ups primarily target the chest muscles, building strength and definition in this area. Stronger chest muscles contribute to improved posture and overall upper body strength, which can boost calorie burn and aid in weight loss.

How to do:

1. Place your hands wider than shoulder-width apart.

2. Lower your body until your chest nearly touches the ground, then push back up.

6. Diamond push-up

Targets the triceps and inner chest more intensely, which can lead to increased muscle engagement and burn more calories.

How to do:

1. Form a diamond with your hands by touching your thumbs and index fingers together.

2. Lower your body until your chest nearly touches the ground, then push back up.

7. Clap push-up

Explosive movement increases intensity and heart rate, helping you burn more calories and muscle power.

How to do:

1. Same as standard push-ups.

2. Lower your body quickly to the ground, and push it with enough force to clap your hands together before returning to the starting position.

Incorporating these variations into your workout routine can diversify your exercises, target different muscle groups, and enhance overall calorie burning, which contributes to weight loss.

Are there any side effects of push-ups?

Variations of push-ups are generally considered safe when performed correctly. However, there are a few potential adverse effects if not done properly:

Stretching too far or too quickly can result in muscle strains and tears.

If you have an underlying shoulder injury, stretching may worsen the pain.

Always listen to your body and alter the pose as needed. It is also vital to approach it gently and with the assistance of an expert who can provide appropriate advice and help you prevent injury.