Pushups: Benefits, Variations, and How to Add Them to Your Upper Body Workout Routine

 

When it comes to strength training without equipment, pushups are one of the most effective and versatile exercises. Whether you’re a beginner or advanced athlete, pushups can be adapted to your fitness level and included in your upper body workout routine.

From simple wall pushups for beginners to advanced variations like archer or decline pushups, this exercise helps build chest, shoulders, triceps, and core strength. In this guide, we’ll explore the benefits of pushups, how to do them properly, variations for all fitness levels, and how to combine them with 7 simple exercises for a full-body workout.



What Are Pushups?

A pushup is a classic bodyweight exercise where you lower and raise your body using your arms while maintaining a plank position. It primarily targets your chest and triceps, but also strengthens shoulders, back, and core.

Pushups are one of the best exercises to add to any upper body workout routine because they require no equipment, can be done anywhere, and are highly effective for strength building.

Benefits of Pushups

Why should pushups be part of your regular training?

  • Builds chest, shoulders, and triceps strength.

  • Engages the core, improving stability.

  • Improves posture by strengthening supporting muscles.

  • Boosts endurance when performed in higher reps.

  • Can be scaled from beginner-friendly wall pushups to advanced forms.

How to Do a Standard Pushup Correctly

To maximize results and avoid injury, proper form is key:

  1. Start in a plank position with hands shoulder-width apart.

  2. Keep your body straight from head to heels.

  3. Lower your chest toward the floor by bending your elbows.

  4. Push back up to starting position while engaging your core.

Common mistake: letting hips sag or arching the back.

Pushup Variations for All Fitness Levels

1. Wall Pushups (Beginner-Friendly)

Perfect for those new to exercise, wall pushups help build strength without putting too much pressure on the joints. Simply stand facing a wall, place your hands on it, and perform pushups while keeping your body straight.

2. Incline Pushups

Place your hands on a bench or elevated surface to reduce resistance, making it easier than the standard pushup.

3. Standard Pushups

The most common variation, great for overall strength.

4. Decline Pushups

Feet elevated on a bench or chair, increasing shoulder and upper chest activation.

5. Diamond Pushups

Hands close together under the chest to target the triceps more intensely.

6. Wide Pushups

Hands placed wider than shoulder-width, focusing on chest engagement.

7. Archer Pushups

One arm takes most of the load while the other supports, a progression toward one-arm pushups.

 With these 7 simple exercises, you can build strength progressively, from beginners (wall pushups) to advanced levels (archer pushups).

How to Add Pushups to Your Upper Body Workout Routine

Pushups can be performed daily or included in a structured upper body workout routine. Here’s an example:

Upper Body Workout Routine (Beginner to Intermediate):

  • Warm-up: 5 minutes light cardio

  • Wall pushups – 3 sets of 10 (for beginners)

  • Standard pushups – 3 sets of 12

  • Incline pushups – 3 sets of 10

  • Dips (using a chair) – 3 sets of 12

  • Pike pushups – 3 sets of 8

  • Plank hold – 3 x 45 seconds

  • Stretch and cool down

 As you get stronger, increase reps or move to more advanced variations.

FAQs About Pushups

Are pushups enough for a complete workout?
Pushups are excellent for the upper body, but combining them with 7 simple exercises like squats, planks, and dips ensures a full-body routine.

Are wall pushups effective?
Yes! Wall pushups are a safe starting point for beginners and people with joint issues, helping to build strength before progressing.

How many pushups should I do daily?
Beginners can start with 2–3 sets of 8–12 reps. Gradually increase volume as you gain strength.

Can pushups replace weight training?
Pushups build strength and endurance, but weights provide progressive overload. Use both for maximum results.

Conclusion

Pushups are one of the most effective bodyweight exercises for building a stronger upper body. From wall pushups for beginners to advanced variations like archer pushups, this versatile move belongs in every upper body workout routine.

Pair pushups with 7 simple exercises like squats, planks, dips, and lunges for a balanced home workout that builds strength, endurance, and stability.

Start simple, stay consistent, and progress steadily—you’ll be surprised at how much strength you can build with just pushups.

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