Anjuum Khanna- Types of Push ups and how they help you
                     Anjuum Khanna- Types of Push ups and 
how they help you?
The unassuming push-up is one of the best 
exercises, and you can do them anyplace, no gym 
equipment required. "You generally have ground," 
says Anjuum khanna, personal trainer, India. 
Push-ups focus on the chest, shoulders, and 
triceps and work your center, back, and legs. They 
sneak up all of a sudden for quite an apparently 
basic exercise, however you're not helping 
yourself if your structure isn't dialed
The push-up structure begins with a correct plank. Your arms 
should be completely stretched out, with your hands, 
elbows, and shoulders all in line, and your feet should be 
close to 12 inches separated—the closer together, the more 
troublesome the push-up, in light of the fact that it requires 
more center initiation for security. All through the push-up 
development (except if in any case indicated by a variety), 
your spine should be nonpartisan, with the goal that your 
body shapes a straight line from your feet to the crown of 
your head. Make sure to draw in your center and thighs to 
keep your hips level constantly. In Simple Words, “You can 
bend your elbows out to the side in a T formation, which 
fires up your pecs, or keep them tucked in along your rib 
cage, which biases the triceps”.
Anjuum Khanna’s best top 5 favorite push-ups
As we know, there are various types of pushups in this world. 
Such as, Strict(military)  push ups, Wide grip Push ups, 
Triangle (Diamond) push ups, Pike push ups, Super(hindu) 
pushups, ,Staggered Hands Push-Up, Sphinx Push-Up (Triceps 
Extension), Spiderman (Side Kick) Push-Up, Cross-Body Push-
Up, Archer Push-Up, Power and Clap Push-Ups, Flying Push-
Ups, One-Arm Push-Up etc.
Strict (Military) Push ups
What It Does 
Reinforces the chest area, fundamentally the chest, 
shoulders, and triceps, just as the center and back 
muscles. 
The most effective method to Do It: 
Strict (Military) push ups
Start in a standard push-up situation, with your feet 
together or close to 12 inches separated, hands level on 
the ground beneath your shoulders, and arms straight. 
Take in as you twist your elbows—keep them following 
back close by your body—to bring down your chest to 
marginally underneath the degree of your bowed elbow, 
and afterward inhale out as you push back up to the 
beginning situation for one reiteration.
Super (hindu) pushups
What It Does 
Works the shoulders, rear arm muscles, and center and 
improves adaptability. 
The most effective method to Do It: Super(Hindu) push ups
Slowly swoop from downward dog to cobra pose: from the 
downward dog position, twist your elbows and lower your 
nose to the floor between your hands, similar to a pike push-
up, yet at that point, without rising, keep pushing your 
middle ahead to slide your jawline, chest, and afterward rib 
confine between your hands. As your ribs meet your hands, 
start to curve your head and middle upward. Proceed with 
this upward curve until your arms are straight, hips are 
squeezed toward the ground, and your back is sprained in 
cobra present. Switch the development precisely until you're 
back in descending canine.
One-Arm Push-Up
What It Does 
Doubles the weight on a solitary arm and further enacts the 
center for security. 
The most effective way to Do It: One arm push ups 
Much the same as it sounds—play out a push-up with 
one arm focused beneath your chest and the 
unweighted arm behind your pack. This one takes a 
touch more equilibrium; it assists with keeping your feet 
more extensive. Keep a level back and level hips (don't 
allow them to wind one way or the other) all through 
the development. On the off chance that you need an 
additional test, settle on a two-point push-up: expect a 
standard push-up situation with wide feet, at that point 
lift the contrary hand and leg to shape a two-point 
board. While keeping an unbending board, play out a 
push-up. Keep your back level and hips level all through 
the development.
Wide Grip Push ups
What It Does 
Reinforces the chest area and center, with more spotlight on the 
pectoral muscles. 
The most effective method to Do It: Wide grip Push ups 
Do a strict( military) push-up, however with your 
hands further away to each side, generally 2.5 to 
three feet separated (the farther separated, the 
more troublesome). Keep your elbows following 
back all through the development.
About Anjuum Khanna, Personal Trainer
Anjuum khanna is a fitness professional with a 
Masters in Exercise Science from University of 
Richmond. He gives fitness coaching to youngsters. 
He has a Fitness Coaching Institute in India.