7 Push-up Variations for Weight Loss

Whether you like it or not, push-ups are one of the most effective exercises for building strength. Often considered one of the most challenging exercises, it is the perfect exercise for a full-body workout. If you are bored with the standard push-up or want to try an easier version, there are many push-up variations you can try. No matter what type of push-up you do, you will always benefit from it. Push-ups allow you to contour your physique, boost your metabolism, and accelerate weight loss. Whether you want to try something new or take your workout up a notch, here are some push-up variations for weight loss you can try.

What are push-ups?

Push-ups are a popular bodyweight exercise that target the chest, triceps, and shoulders. They involve lying face down on the floor with your hands slightly wider than shoulder-width apart. Raising your body up until your arms are straight and then lowering it back down works multiple 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 International Fitness Magazine.

Push-ups for weight loss: do they help?

Push-ups are a great way to lose weight, according to a study published in the journal International Fitness MagazineHere's how it helps you lose weight:

1. Burns calories

Push-ups 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 simple and effective ways to lose weight, incorporating push-ups into your fitness routine can be beneficial.

2. Engages muscles

They work multiple muscle groups, including the chest, shoulders, triceps, core, and legs. stimulation of muscle growthIncreasing muscle mass leads to a higher resting metabolic rate, which means you burn more calories even at rest.

3. Improves strength and endurance

Regular push-ups improve overall strength and endurance, allowing you to perform more intense workouts and burn more calories over time. So if you want to improve your strength and endurance, practicing push-ups can be helpful.

4. High-intensity interval training (HIIT)

Push-ups can be incorporated into HIIT programs, where short bursts of high-intensity exercise followed by periods of rest lead to increased calorie burning. So if you're looking for an easy HIIT exercisesStart practicing push-ups to lose those extra pounds.

Best Push-Up Variations for Weight Loss

Here are some effective push-up variations that will help you lose weight, according to a fitness expert. Yash Agarwal.

1. Standard push-ups

Improves overall upper body strength and engages your core muscles, helping you burn calories and build muscle.

How to do it:

• Lie face down, arms slightly wider than shoulder-width apart, feet together.
• Lower yourself until your chest almost touches the floor, then return to the starting position.

2. Knee push-ups

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

How to do it:

1. Similar to standard push-ups, but with your knees on the floor.
2. Lower yourself until your chest almost touches the floor, then rise up. Keep your back straight.

3. Incline push-ups

Incline push-ups are easier than standard push-ups, focusing on the lower chest and reducing the impact, making them accessible to beginners while still burning calories.

How to do it:

1. Place your hands on an elevated surface (such as a bench or chair) and your feet on the floor.
2. Lower yourself until your chest almost touches the raised surface, then rise back up.

4. Incline push-ups

This exercise targets the upper chest and shoulders, increasing intensity and calorie burn.

How to do it:

1. Place your feet on an elevated surface (such as a bench or chair) and your hands on the floor.
2. Lower yourself until your chest almost touches the floor, then rise up.

5. Wide push-ups

Wide push-ups primarily target the chest muscles, strengthening and defining this area. Stronger chest muscles contribute to better posture and overall upper body strength, which can increase calorie burning and aid in weight loss.

How to do it:

1. Place your hands wider than shoulder-width apart.
2. Lower yourself until your chest almost touches the floor, then rise up.

6. Diamond Push-ups

Works the triceps and inner chest more intensely, which can lead to more muscle activation and more calorie burning.

How to do it:

1. Form a diamond shape with your hands, touching your thumbs and index fingers.
2. Lower yourself until your chest almost touches the floor, then rise up.

7. Push-ups with clap

Explosive movements increase intensity and heart rate, helping you burn more calories and build muscle strength.

How to do it:

1. Same as standard push-ups.
2. Quickly lower your body to the ground and push off with enough force to clap your hands before returning to the starting position.

Incorporating these variations into your workout routine can add variety to your exercises, target different muscle groups, and improve overall calorie burn, which can aid in weight loss.

Are there any side effects of push-ups?

Push-up variations are generally considered safe when done correctly. However, there are a few potential side effects if done incorrectly:

• Stretching too hard or too quickly can lead to muscle strains and tears.
• If you have an underlying shoulder injury, stretching may make the pain worse.

Always listen to your body and change your posture as needed. It is also important to approach it carefully and with the help of an expert who can give you appropriate advice and help prevent injury.