Bodyweight Push Exercise

Bodyweight push exercises are an essential component of any workout routine. Push exercises build strength, muscle mass, and endurance in your upper body, and can be performed anywhere, at any time.

Push exercises are a type of upper-body resistance training and are often used as a warm up for other types of training or as a standalone workout. They work your chest, shoulders, triceps, and arms, as well as your core and back.

All you need is your bodyweight to perform these exercises, though weights and resistance bands can be used if you prefer.

Push Exercises Using Your Bodyweight

1. Push-Ups

Push-Ups are a great way to help maintain and develop a strong, toned body. When performed properly and with proper form, push-ups allow you to work your chest, triceps, and shoulders in a variety of ways that become more challenging by the fourth or fifth rep. As an added benefit, push-ups also activate your core muscles which can help with building lean muscle and reducing fat.

Here is how you do this exercise:

1. Start in a plank position with your hands placed shoulder-width apart and your feet hip-width apart.
2. Lower your body down towards the ground, keeping your elbows close to your sides.
3. Once your chest is just above the ground, push back up to the starting position.
4. Repeat for 10-12 reps.

A push-up is a common exercise that works your triceps, deltoids, and pectorals. Push-ups are performed in many different forms but the main idea behind them is to lower your body so that your chest touches your folded hands, then raise back up.

2. Lunges

Lunges exercises are considered one of the best exercises for improving your flexibility, building up your leg muscles, and toning your entire body. The shoulder-strengthening aspect of lunges makes these an excellent overall lower-body exercise.

Here is how you do proper lunges:

1. Start with your feet together and your hands on your hips.
2. Step forward with one leg, keeping your other leg straight behind you with your heel off the ground.
3. Lower your body until both knees are bent at about a 90-degree angle. Make sure your front knee doesn’t extend past your toes and keep your torso upright.
4. Press through your front heel to return to the starting position.
5. Repeat with your other leg.

Lunges are a great exercise for the lower body and core, but they can also serve as a great tool in building balance and stability. They’re a great exercise to have in your arsenal and can be performed by those of all fitness levels, though it is typically recommended that beginners start with lunges from the chair position. By shortening the base of support, trainees can focus less on getting their leg and foot action just right and more attention can be placed on perfecting posture, form, and balance. As with any exercise, always remember to warm up before performing any lunges or other exercise routines.

3. Pike Push-Ups

The Pike Push-up is a great exercise to complete a full range of motion, developing your upper chest and triceps. The Pike Push-Up also strengthens your core and leg muscles as you raise your whole body off the floor allowing all parts of your body to work together. The Pike push-up is also a popular exercise for the chest and back muscles.

To do this exercise:

1. Get into a press-up position, but with your feet close together and your bottom sticking up in the air so your body forms an upside-down ‘V’ shape.
2. Bend your elbows to lower your head down towards your hands, then push back up to the starting position.

https://www.youtube.com/watch?v=sposDXWEB0A

The pike push-up or reverse push-up is an upper body exercise that primarily targets the shoulder and triceps muscles in the arms. However, it also works your core (abs, lower back, and obliques) and legs (quads and calves). It’s a great way to work your entire body when you’re short on time.

4. Chair Dips

Chair dips are one of the most effective exercises there is. The chair dips exercise can also be considered a great workout for both men and women. It provides your upper body with an overall great shape, stamina, and strength. In this article, we will guide you on how to do the chair dips exercise properly with detailed instructions and tips that you need to know.

Let’s take a look at the steps needed to perform the Chair Dips exercise properly:

1. First, you need to find a sturdy and comfortable chair. Make sure that the chair is placed in a well-lit area so you can see what you are doing. Sit on the edge of the chair and place your hands on the edge of the seat, with your palms facing down.
2. Slowly walk your feet forward until your hips and buttocks are off the seat of the chair. You should be balanced on your hands and your feet. Keep your back straight and your core engaged throughout the entire exercise.
3. Bend your elbows and lower your body down towards the floor. Keep your elbows close to your body and pause when your arms are at a 90-degree angle.
4. Push back up to the starting position and repeat the exercise for 10-12 repetitions.
5. When you have finished the desired number of repetitions, slowly walk your feet back to the starting position and sit on the edge of the chair.

Chair Dips are a classic exercise, especially for those that want to focus on the chest and upper-body muscles. Doing this type of exercise from a chair will force you to stabilize your body, which can be good for toning your core and strengthening it if you’re not accustomed to performing dips. If you’re looking to tone your arms and chest, dips are a great option as they work more muscles when compared with push-ups and incline presses.

5. Step-Ups

When performing step-ups, the primary muscle that is being activated is the quadriceps. The quadriceps is a large muscle group, responsible for extending and flexing the knees. While you perform the exercise, your quadriceps will be firing to help elevate your body weight up and down. To ensure that you are using proper form when you do step-ups, make sure that you keep your spine straight throughout all repetitions. Additionally, keep both of your feet facing forward at all times.

To do this exercise:

1. Start by standing in front of a box or bench.
2. Place your right foot on the box or bench, and extend your left leg out in front of you.
3. Keeping your spine straight, push up through your right leg to raise your body onto the box or bench.
4. Once both of your feet are on the box or bench, stand up straight and then lower your body back down to the starting position.
5. Repeat the movement for 8-10 repetitions before switching sides and repeating with your left leg.”

When performing step-ups, the primary muscle that is being activated is the quadriceps. The quadriceps is a large muscle group, responsible for extending and flexing the knees. While you perform the exercise, your quadriceps will be firing to help elevate your body weight up and down. To ensure that you are using proper form when you do step-ups, make sure that you keep your spine straight throughout all repetitions. Additionally, keep both of your feet facing forward at all times.

Benefits of bodyweight exercises

Bodyweight exercises are a type of exercise that uses your own bodyweight as resistance, rather than using external weights. These exercises can be performed anywhere, at any time, and don’t require any equipment.

Bodyweight exercises have a number of benefits, including:

1. Can be done anywhere.

This means that you can do them even when you’re traveling or don’t have access to a gym. You won’t need any equipment, so you can do them in your hotel room, in the park, or even at home.

2. Time-efficient.

Bodyweight exercises are often shorter and more time-efficient than weightlifting or other types of workouts, since you don’t need to set up any equipment. This makes them perfect for busy people who don’t have a lot of time to spare for working out.

3. Great for beginners.

If you’re new to working out, bodyweight exercises are a great place to start. They’re relatively easy to perform and don’t require any special equipment or knowledge. As you get more comfortable with them, you can add more challenging variations to keep your workouts interesting.

4. Improve your body composition.

Bodyweight exercises can help you improve your body composition, or the ratio of fat to muscle in your body. This is because they often recruit multiple muscle groups at once, which can lead to increased muscle mass and a reduction in body fat.

5. Enhance functional fitness.

Bodyweight exercises can also help you improve your functional fitness, which is the ability to perform everyday activities with ease. This is because many of these exercises mimic the movements that you would do in your everyday life, such as squats, lunges, and push-ups.

6. Improve your cardiovascular health.

Bodyweight exercises can also be a great way to improve your cardiovascular health. This is because they often raise your heart rate and get your blood pumping. As your cardiovascular fitness improves, you’ll be able to better handle physical and mental stress.

7. Boost your mood.

Exercise is a great way to release endorphins, which are hormones that have mood-boosting effects. This can help improve your overall mood and help reduce symptoms of depression and anxiety.

Conclusion

When it comes to working out, especially with your body weight, traditional exercises are always the best way to go. They are simple and entirely doable for anyone; it doesn’t take a gym membership or years of training to master them. Bodyweight exercises have been used for centuries on many levels, from physical therapy, to combat training and just plain old muscle building. You don’t have to have any equipment at all. All you need is your body and the floor/ground.