Type of push up for beginner

Push up is a normal exercise which we do before starting workout which come under body weight workout. It increases your strength and also tone upper body muscles and core. There is some type of push up you should do if you are beginner:

Wall push-up

Modified push-up

Standard push-up

Wide push-up

Narrow push-up

Elevated push-up

Indian push-up

Wall push-up: It is for beginner who cannot take their own body weight. If you can not do the normal push up or had a shoulder or elbow injury you can do the wall push up which reduce the load in muscles and also strength it.

Posture for wall push up

Chose a straight wall then open your hand straight shoulder should be width then your feet.

Your hand should be width then your shoulder

Now hand should be attached with wall now lean forward

Your elbow should be on 90 degree while going toward the wall

You should inhale while going toward the wall and exhale while going to your normal position

Do this for at least 4 to 5 set with 15 repetition each set.

Modified push-up (push-up from knee): After wall push up you can go to modified push-up with little bit of strength. it is best push-up for beginner it works in arms, shoulder, chest and core body.

Posture of modified push-up

Take a flat floor lye facing toward floor

Take your hand little width to your shoulder

Now push your self upward with your hand

And with the support of your knee

Your head should be straight

And when you go down inhale and exhale while coming up.

Do it for 4-5 set of 15 repetition.

Standard push up: Standard push-up is as similar as modified push-up (knee push-up). we use knee support in modified push-up and in standard push up we will take support of our feet. It takes more strength because in this push-up your load will be on hand and your feet.

Posture for standard push-up:

Position of your body will be same as modified push-up (knee push-up).

 only the change will be on your support is in modified push-up your support in the knee.

 and in standard push-up your support will be on your feet.

Do it for 4-5 set of 15 repetition

Wide push-up: In this push-up your hand will be wide from your chest and shoulder. your hand should be stronger to take your body weight otherwise you cannot do it properly. This push-up is same as standard push up only your hand grip will be wide.

Posture for wide push-up:

In wide push-up your body posture will be same as standard push-up.

Only the change will be on your hand grip.

It will be wide from your chest and shoulder.

Do it for 4-5 set of maximum 12-15 repetition.

Narrow push-up: In this push-up it takes lots of power then other push-up because your hand gripe will be closer to each other it works on chest and triceps.

Posture for narrow push-up:

Gripe of your hand will be closer to each other.

Tilt your hand in toward inside.

Then make your hand like a pyramid (or in triangle shape).

Other posture will be same as standard push.

Do it for 4-5 set of maximum 10-12 repetition.

Elevated push-up: In elevated push-up your legs will be upper then your body. Keep your leg in bench or in any box in which you can keep your leg and do push-up. This take more power then narrow push up because your legs should be on upper side and your body make sloppy position when you go down.

Posture for elevated push-up:

Firstly, make a standard push-up posture

  Then take a box or bench behind and put your feet in it

And your hand grip will be on floor

Then start going down it will make a sloppy posture

And when you will push your self up it will make

A straight posture of your body because your legs is kept on bench

Do it for 4-5 set of 12-15 repetition.

Indian or Hindu push-up(dand): This push-up very hard and great for your whole body work out. It covers your shoulder, chest, back, subscapularis, hips, spine flexor, legs etc. it is called Indian push-up because it was done by the wrestlers and Indian martial arts. This was found when nobody knows about bodybuilding or any exercise.

Posture for it:

First come in wide push-up position

And legs will be also wide but not as your hand

Then take your hand grip in down and make a body in v shape

Your head will be on down ward and hips will be on air

Now go down touch your chest in the floor between your hand

Then go front and your head and chest should be upward

When you go down your knee will be bend and when you go back your legs will be straight.