7 Push-Up Variations to Lose Weight

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

What are push-ups?

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

Push-ups for weight loss: do they help?

Push-ups are a great way to lose weight, as shown by a study published in the International Journal of Fitness. Here’s how they help you lose weight:

1. Burn calories

Push-ups are a full-body exercise that increases your heart rate and burns calories, which helps you lose weight 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 helpful.

2. It involves the muscles

They engage multiple muscle groups, including the chest, shoulders, triceps, core, and legs, promoting muscle growth. Increased 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 for more intense workouts and increased calorie expenditure 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 routines, where short bursts of high-intensity exercise followed by periods of rest lead to increased calorie burn. So, if you are looking for easy HIIT exercises, start practicing push-ups to shed extra pounds.

The Best Pushup Variations For Weight Loss

Here are some effective push-up variations that will help you lose weight, as explained by fitness expert Yash Agarwal.

1. Standard push-ups

Strengthens your upper body and engages your core, helping you burn calories and build muscle.

How to do:

• Lie on your stomach, with your hands slightly wider than shoulder-width apart and your feet together.
• Lower your body until your chest almost touches the floor, then push back up 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 develop upper body strength, which contributes to overall calorie burning and weight loss.

How to do:

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

3. Inclined push-ups

Simpler than standard push-ups, incline push-ups focus on the lower chest and reduce the load, making them accessible to beginners while still helping to burn calories.

How to do:

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

4. Declining Push-ups

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

How to do:

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

5. Wide push-ups

Wide push-ups primarily target the chest muscles, building strength and definition in this area. Stronger chest muscles help improve posture and overall upper body strength, which can increase 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 almost touches the floor, then push up.

6. Diamond bends

It works your triceps and inner chest more intensely, which can lead to more muscle engagement and a greater calorie burn.

How to do:

1. Make a diamond shape with your hands by touching your thumbs and index fingers.
2. Lower your body until your chest almost touches the floor, then push up.

7. Push-ups with clapping hands

The explosive movement increases intensity and heart rate, helping you burn more calories and build muscle.

How to do:

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

Incorporating these variations into your workout routine can diversify your exercises, work different muscle groups, and improve your overall calorie burn, contributing to weight loss.

Are there any side effects to push-ups?

Push-up variations are generally considered safe when performed correctly. However, there are some potential side effects if not performed correctly:

• Stretching too much or too quickly can cause pulled and torn muscles.
• If you have an underlying injury to your shoulder, stretching may make the pain worse.

Always listen to your body and modify the pose when necessary. It is also essential to approach it gently and with the assistance of an expert who can provide appropriate advice and help you prevent injuries.