If you’re trying to lose weight or developing a natural weight loss plan, you’re probably looking at some of the most effective push-ups for weight loss. To do so, it’s useful to understand the various types of push-ups for weight loss available to you and how they affect the body.
There are seven primary best push-ups for weight loss that promote strength, flexibility, and mobility. The truth is that it’s best if you can incorporate some of these push-ups into your exercise routine, and it doesn’t have to be as difficult as it may appear. In this article, I’ll go over the best push-ups for weight loss that you can do anywhere. Perhaps you don’t have time to go to the gym. Perhaps the gym membership is too expensive. You will only need these types of push-ups to complete the task.
7 types of push-ups for weight loss
- WIDE HANDS PUSH-UPS
• Begin in the standard pushup position, with hands and feet wider than shoulder-width apart and elbows fully locked out.
•Maintain a straight line from your head to your feet.
• Brace your core and slowly lower your chest to the ground, almost touching it.
• Hold your breath for 2-3 seconds before returning to your starting position.
• When pushing back up to the starting position, remember to engage your pecs and triceps as much as possible.
• Complete at least 3-5 sets of 8-10 reps.
- DIAMOND PUSH-UPS
• Get on a mat or the floor, but it’s a good idea to do diamond or triangle push-ups on a mat to protect your hands from injury.
To prepare, get into a push-up position, then face the mat and stretch out your arms and legs a little.
• Form a diamond/triangle shape with your hands under your chest. Make a fist with your forefingers and a fist with your thumbs. This creates your diamond, which is also known as a pyramid.
• Start lowering yourself to the ground until your chest touches the triangle shape you made with your hands.
• Hold the position for 2-3 seconds before charging back to your starting position.
• Remember to keep your back straight and your chest and abs always engaged.
• While performing the exercise, make sure to keep your fingers in the correct diamond position.
• Perform at least 3-5 sets of 8-10 reps.
- SIDEKICK PUSH UP
• Start in a high plank position.
• Continue with a push-up, then when you return to high plank, kick one leg under and reach to touch your toes with your top arm.
•Return to high plank, perform a push-up and repeat on the opposite side.
• Remember not to rush! Maintain control throughout.
• To fully maximize the exercise intensity, perform at least 3-5 sets of 6-8 reps of the sidekick push-up.
- FLYING PUSH-UPS
• Get into the standard pushup position and make sure our body is straight. Also, keep your hands and arms straight throughout.
• Press your hands and feet down and try to lift your body in the air, parallel to the floor.
• Maintain a straight line with your hands parallel to the ground. You must have a strong desire to fly.
• Return to your starting position as you descend towards the ground.
• Complete at least 2-4 sets of 5 reps.
- Begin in a push-up position, with your knees and toes flexed and in contact with the floor.
- Maintain an outward rotation of your hands so that your fingers point away from your body and a straight-line forms from your shoulders to your hands.
- Grasp the ground with your hands and rotate your shoulders outward to engage your lats, then straighten your legs to lift your knees off the ground to achieve a high plank position.
- Maintain a strong core position and shift your upper body to the right side by bringing your legs together or keeping them hip-width apart.
- Pull your right chest toward your right hand as you bend your right elbow, then rotate your right shoulder and hand inward as you lower into the push-up position.
- Allow your left arm to straighten as you lower toward the right side. Your left arm should be fully extended and should form a straight line from your shoulder to your hand. Your right elbow should end near your ribcage.
- Perform the movement at least 3-5 sets of 8-10 reps.
- PLANK PUSH UP
• Begin in a modified plank position by placing your forearms on the floor or mat.
• To create tension, rotate your shoulders outward to engage your lats and pull your forearms toward your midsection.
• Engage your core and straighten your legs to lift your knees off the ground and complete a full plank position.
• Return to the plank position by slowly bending your arms one at a time, placing your forearms back on the floor.
• Continue to alternate between the plank and push-up positions until you have completed the desired number of repetitions.
• Complete at least 2-4 sets of 6-8 reps.
- DIVER BOMBER PUSH UP
• Begin with your hands and feet on the ground, then lower your chest in a dip motion, followed by your buttocks. Pretend you’re going under a rope that’s 6-8 inches off the ground.
• Extend your arms on the other side of the fictitious rope while keeping your buttocks low to the ground.
• Return to the starting position without touching the ground by lowering your chest to the ground.
• Perform at least 3-5 sets of 8-10 repetitions of the movement.
THE BOTTOM LINE
Two factors have a significant impact on your health. Dieting and exercise are the names given to these two factors. What you eat is important. Food is more important than exercise. However, with these types of push-ups exercises, you can effectively maintain your weight.
If you incorporate these 7 powerful push-ups for weight loss into your exercise routine at least three to four times per week, you will lose weight quickly within the first four weeks of your fitness journey.
DISCLAIMER: This is educational content and should not be used in place of professional medical advice. We recommend that everyone seek professional advice from their primary care physician.
