6- Push-ups

Push-ups are simple and effective exercises that target many of the body's muscles, especially the pectoral muscles, triceps, and shoulders. Push-ups are an essential part of many fitness programs because of their positive effect on overall strength and endurance.

Types of push-ups:

1. Traditional Push-ups

In this type, you start by lying on your stomach and placing your hands on the floor next to your shoulders, then raise your entire body using your hands and toes. Slowly lower the body until the chest is close to the floor and then raise it again.

2. Wide Push-ups

These exercises are performed with the hands placed wider than the shoulders. This type targets the pectoral muscles more than traditional exercises.

3. Diamond Push-ups

The hands are placed under the chest in such a way that the thumbs and index fingers meet to form a diamond shape. This type focuses more on the triceps muscles.

4. Elevated Push-ups

In this variation, the hands are placed on an elevated surface such as a bench or box. This exercise helps to increase the difficulty and focus on the upper pectoral muscles.

5. One-arm Push-ups

This is an advanced exercise in which the pushup is performed using only one arm, increasing the challenge of balance and strength.

6. Plyometric Push-ups

In this type, you push the body away from the floor in such a way that the hands are lifted off the floor on each repetition. These exercises help develop explosive strength.

The effect of push-ups on the body:

1. Strengthening muscles: Push-ups are very effective in strengthening the core muscles of the upper body including the chest, shoulders and triceps.
2. Improve physical fitness: Push-ups enhance cardiorespiratory capacity and increase muscular endurance.
3. Improve stability and balance: Push-ups require the use of the abdominal and back muscles to stabilize the body during movement, which enhances overall balance.
4. Burn calories: Push-ups can help burn calories and promote weight loss if practiced regularly and with intensity.
5. Increased flexibility: Push-ups help improve the flexibility of the muscles and joints in the upper body.

Tips for performing push-ups:

• Make sure to maintain a straight body posture without bending over.
• Start with traditional push-ups before moving on to more advanced types.
• Exercise regularly and gradually increase the number of repetitions to increase strength and endurance.
• Listen to your body and stop if you feel any abnormal pain.

Push-ups are comprehensive exercises that can be included in any training program to achieve multiple benefits and improve the overall fitness of the body.