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Push Ups | Variations of Pushups | Incline and Decline Pushups

Updated on April 23, 2011

Common Questions Regarding Pushups: I began doing push ups some time back and currently I am doing 40 to 48 open palm push ups. Can you tell me how to increase the number of push ups to 75 or 100? Could you please all tell me different variations of pushups? What should be the time gap between pushups? Plus what is the meaning of incline and decline pushups and how to do them? My answer: It all depends on how regularly you do the push ups. If you do your push ups thrice a week, then on your every 1st set of workout, try to do 4 to 5 more. I am very sure you will be able to add 20 to 30 more push ups per stretch in just a month’s time. It has worked for me. I think it is great that you have the time to do push ups regularly but since push up is a compound exercise with a lot of emphasis on the large muscles of the chest and shoulders; therefore, a 48-hour rest period is necessary for recuperation. If you feel bored doing the flat push ups, then I will advice you to LEARN VARIOUS VARIATIONS OF PUSHUPS. I have mentioned a lot of information about doing close arm push ups, wide arms push ups, clap push-ups, diamond pushups or triangle pushups in my previous hub BENEFITS OF DOING PUSHUPS. I have also explained in this hub how Tom Platz developed "SLOW TWITCH" beyond normal. Pushups are best for any person who has no time to hit the gym. You can do pushups anywhere without the need of any gym equipment, even in your office. Pushup is the best quick workout for chest and shoulders. Now learn what should be the time gap between pushups.

Pushups - Quick Workout - sexy female model with attitude
Pushups - Quick Workout - sexy female model with attitude
Simple pushups on bars
Simple pushups on bars

Variations of Pushups - Video Tutorial

Clap pushups
Clap pushups
Wide arm pushups
Wide arm pushups
Close arm pushups
Close arm pushups

Time Gap Between Pushups

Some people are able to do 300 pushups at a time but they do give a time gap of 48 or 72 hours between their pushup workouts for improvement in their muscle mass. Even if your idea is to shape your chest up rather than bulk up or increase mass, then also at least 48‑hour rest between similar muscle groups workout routine is highly recommended because if you want the fat out of your chest, then you will have to burn overall fat from your body because now it is a well-known fact that spot fat reduction is not possible and that depends upon your genetic makeover and the only way you are going to get a good shape is by following a 20-minute high intensity cardio workout for 4 days a week for example running, cycling, swimming, etc. along with push ups.

For someone who wants to do pushups along with bench press, then he/she should give a gap of at least 2 days between them or do the pushups for warm up first then follow it up with light weight bench press and butterflies for chest. And also remember to change the width of your arms in push ups, i.e., wide and close grip or arm along with the angle, i.e., incline and decline pushups, and parallel bar dips (which I consider another form of push ups) also mentioned a bit in the hub BENEFITS OF DOING PUSH UPS

Pushup pushdown
Pushup pushdown
Variations of pushups - Incline Pushups
Variations of pushups - Incline Pushups
Variations of pushups - Decline Pushups
Variations of pushups - Decline Pushups

Meaning of Incline and Decline Pushups

By incline and decline pushups I mean that while doing pushups do not increase the angle of your legs in incline or your arms and chest in decline by more than 30 degree or it would not work the chest and will put more emphasis on shoulders.

In incline push ups, put your feet on a slightly higher stool and your arms will end up a little below your neck and not like a normal pushup where you finish at your nipple.

In case of decline pushups, put you feet on the floor and put your hands on the stool instead and your arms should be slightly below your nipple and do 2 sets for each type and after finishing with close hands push ups, i.e., your arms are at shoulder width, then increase the distance between the arms and do wide handed pushups just like I mentioned in my previous hub (link above). If you do all these variations, then you will get fully developed chest, shoulders, traps, and the upper head of your triceps along with great upper abs.

How To Do Incline Decline Push Ups For The Upper Chest?

Office pusup girl
Office pusup girl

At the end, I would like to tell you that I am a lover of this really easy quick workout since my teenage when I was just 14. Today I am 29 years of age and still I am dong pushups as they give me flexibility and strength throughout the day. I do them only 20 minutes on a thrice a week basis because of my tight schedule. One more interesting thing about pushups is that they have helped me to reduce and maintain my weight to some extent, so pushups is the best fitness exercise which is helpful in maintaining strength, weight, overall flexibility, and health. It’s time to get up from your chair, lie down, and erase the word “inactive lifestyle” from your dictionary by doing pushups.

For people interested in getting defined abs, read an interesting post in my blog,


How to do push ups in office?

HubMob Weekly Topic: Exercise and Fitness - Quick Workouts - Hub#3 by soni2006
HubMob Weekly Topic: Exercise and Fitness - Quick Workouts - Hub#3 by soni2006


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    • profile image


      8 years ago


    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thanks a lot Mr. Roy.

    • H P Roychoudhury profile image

      H P Roychoudhury 

      10 years ago from Guwahati, India

      Good and nice display.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thanks a lot adrinne2 for visiting this hub and the appreciation. This hot video is beneficial in bringing good visitors to this hub and the plus point of this short video is that people will watch the video and then will learn something new via this hub on how to do push ups and be fit and active.

    • adrienne2 profile image

      Adrienne F Manson 

      10 years ago from Atlanta

      Wow! What a hub; informative, and great to look at! Impressive, love the hot girl pics. It is a pleasure to follow your hubs.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      10 years ago from New Delhi, India

      Thank you so much, so you have seen the video. It happened like this, I wrote the hub today, then before publishing I searched on youtube for some videos on variations of pushups and while searching for one arm push-ups, I saw this great video which is simple and not lengthy but is hot.

      I will keep on writing more hubs on exercises as time allows.

    • profile image 

      10 years ago

      It's hard to disagree soni, the girl in stiletto's doing one arm push-ups is hot!


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