Push ups are one of the best exercises that you can do to build upper body strength. They're simple, effective, and can be done anywhere without any equipment. However, if you want to take your push up game to the next level, you should try hand raised push ups.
What are Hand Raised Push Ups?
Hand raised push ups are a variation of the traditional push up. Instead of placing your hands on the ground, you place them on two elevated surfaces such as two stacks of books or two dumbbells. This increases the range of motion of the exercise and engages more muscle fibers in your chest, shoulders, and triceps.
How to do Hand Raised Push Ups
Follow these steps to perform a hand raised push up:
- Place two elevated surfaces (such as two stacks of books or two dumbbells) parallel to each other and shoulder-width apart.
- Assume the push up position with your hands on the elevated surfaces and your feet on the ground.
- Lower your body until your chest almost touches the elevated surfaces.
- Push back up to the starting position.
- Repeat for the desired number of reps.
It's important to maintain proper form throughout the exercise. Keep your core tight, your back straight, and your elbows close to your body.
Benefits of Hand Raised Push Ups
Hand raised push ups offer several benefits over traditional push ups:
- Increased range of motion: The elevated surfaces allow you to lower your chest deeper than you would with a traditional push up, which engages more muscle fibers in your chest, shoulders, and triceps.
- Greater muscle activation: The increased range of motion and added instability of the elevated surfaces require more muscle activation and control, leading to greater strength gains.
- Variety: Adding hand raised push ups to your workout routine can help prevent boredom and plateauing by providing a new challenge for your muscles.
Hand Raised Push Up Variations
Once you've mastered the basic hand raised push up, you can try these variations to further challenge your upper body:
- Single-arm hand raised push up: Place one hand on an elevated surface and perform a push up with one arm. This variation requires more stability and engages more muscle fibers in your chest, shoulders, and triceps.
- Decline hand raised push up: Place your feet on an elevated surface and perform a hand raised push up with your hands on the ground. This variation places more emphasis on your shoulders and upper chest.
- Spiderman hand raised push up: As you lower your body, bring one knee to the same-side elbow. This variation engages your core and oblique muscles in addition to your upper body.
How Many Hand Raised Push Ups Should You Do?
The number of hand raised push ups you should do depends on your fitness level and goals. If you're a beginner, start with 2-3 sets of 8-10 reps and gradually increase the number of reps and sets as you get stronger. If you're more advanced, you can do up to 4 sets of 15-20 reps.
Conclusion
Hand raised push ups are a challenging and effective exercise that can take your upper body strength to the next level. By adding them to your workout routine, you can increase muscle activation, range of motion, and variety. Try the basic hand raised push up and its variations to keep your muscles guessing and prevent plateauing.