Below are ways to do push-ups to help lose weight shared by fitness trainer Yash Agarwal (founder of Yash Fitness center in Kolkata, India).
1. Standard push-ups
Strengthens your entire upper body and targets your core, helping you burn calories and strengthen your muscles.
How to do it:
Lie on your stomach, arms spread a little wider than shoulders, legs together.
Lower yourself until your chest almost touches the ground, then push yourself up to the starting position.
2. Knee push-ups
Knee push-ups are an improved version of standard push-ups. By gradually increasing repetitions and intensity, they help strengthen the upper body, contributing to calorie burning and weight loss.
How to do it:
Similar to regular push-ups, but with your knees touching the ground.
Lower your body until your chest almost touches the ground, then push up. Keep your back straight.
3. Incline push-ups
Incline push-ups focus on the lower chest, making them easier for beginners to do while still burning calories.
How to do it:
Place your hands on a high surface (like a couch or armchair) and your feet on the ground.
Lower yourself until your chest almost touches the high surface, then push yourself up.
4. Do push-ups slowly
This exercise focuses on the upper chest and shoulders, increasing intensity and calorie burn.
How to do it:
Place your feet on an elevated surface (like a couch or armchair) and place your hands on the ground.
Lower your body until your chest almost touches the ground, then push yourself up.
5. Wide push-ups
Wide push-ups primarily target the pectoral muscles, increasing strength and firmness in this area. Stronger chest muscles contribute to improved posture and overall upper body strength, which can promote calorie burning and aid weight loss.
How to do it:
Place your hands wider than your shoulders.
Lower your body until your chest almost touches the ground, then push yourself up.
6. Clap push-ups
Explosive movements increase intensity and heart rate, helping you burn more calories and gain more muscle strength.
How to do it:
Just like a standard push-up.
Lower yourself to the ground quickly and push with enough force to clap your hands before returning to the starting position.
