Have you discovered the benefits of doing push-ups? Push-up exercises are among the best for building strength and upper body tone, but they also burn calories and boost fat burning too. If you do them correctly, they also help to strengthen the all-important core muscles that stabilize the entire body. Plus, you can do push-ups almost anywhere – no gym required.

On the other hand, most people don’t realize all of the benefits of push-up training because they only do them one way. Over time, their muscles adapt and they stop building strength. The key is to keep challenging the upper body muscle so they’ll keep growing and becoming stronger. Here’s how to get more out of your push-up exercises.

Get More Benefits from Push-Up Training by Using Proper Form

Many people cheat when they do push-up exercises by not using proper form. To do a standard push-up, the hands should be shoulder width apart and the toes and heels together with the body in a straight line from head to foot. Lower the body down with the back straight until the arms are parallel with the floor. It’s tempting to cheat by not going down far enough, but this will only make the exercise less effective. Learn to use proper form even if it means doing fewer repetitions. You’ll get better results in the long run by emphasizing quality over quantity.

Vary Your Hand Position

To get more benefits from doing push-ups, do some push-up variations with the hands close together and then further apart. You can even spread the feet apart to challenge different muscles and add variety. Again, emphasize form when doing push-ups variations and gradually work up to doing more when you can do them the right way.

Use a Stability Ball

Once you’ve mastered the basic push-up, try doing a set of push-up exercises with your legs resting on a stability ball. This is more difficult and requires balance, so don’t try it until you’re an old pro at doing the standard ones. With your legs elevated, you work the deltoids more, so look for more defined shoulder muscles when you add these to your routine.

Use a Medicine Ball

This is done like a standard push-up, but your hands are resting on the sides of a medicine ball instead of the floor. This gives the triceps a better workout and works the core muscles more because you have to balance. This is another one to do only after you can do at least twenty standard push-ups.

There are lots of other variations on standard push-up exercises that you can find online. The key is to keep varying the type of push-up training you do to challenge the muscles more and keep things interesting. Push-ups can also be added to interval training workouts to burn more calories. Try doing a few minutes of cardio and then a set of push-ups – alternating back and forth to target the muscles, burn calories, and tone the heart at the same time. Push-ups in all their many forms can make any workout more effective. Give them a try!

As an afterthought, once you are through with the pushups you can also try your hand out at cardio like cycling and treadmill, especially the latter as it will help you burn calories at a faster rate without any side effects and the treadmills at fitnessabout are one of the best at fitness centers.