Push Up vs Super Push Up: Which One Reigns Supreme in Building Chest Strength?

Are you looking for a way to build upper body strength and definition? Push-ups are a classic exercise that can help you achieve your fitness goals, but with so many variations, it can be tough to know which one to choose. Enter the push up vs super push up debate.
In this blog post, we’ll break down the key differences between these two exercises, highlighting their benefits, drawbacks, and how to choose the best one for your needs. We’ll also explore the proper form for each exercise and provide modifications for beginners. So, grab your workout gear and let’s dive in!

Understanding the Basics: Push-Ups and Super Push-Ups

Both push-ups and super push-ups are bodyweight exercises that target your chest, shoulders, and triceps. However, they differ in their hand placement and muscle engagement, leading to distinct benefits.
Push-Ups:

• Hand Placement: Hands shoulder-width apart, slightly wider than shoulder-width apart, or closer than shoulder-width apart.
• Muscle Engagement: Primarily targets the chest, shoulders, and triceps.
• Difficulty: Considered a beginner-friendly exercise, but can be challenging depending on your fitness level.

Super Push-Ups:

• Hand Placement: Hands closer than shoulder-width apart, with thumbs touching.
• Muscle Engagement: Greater emphasis on the triceps and shoulders, with less chest activation.
• Difficulty: More challenging than regular push-ups due to the closer hand placement and increased triceps engagement.

Benefits of Push-Ups

Push-ups are a versatile exercise that offers numerous benefits, including:

• Increased Upper Body Strength: Push-ups effectively strengthen your chest, shoulders, and triceps, leading to improved overall upper body strength.
• Improved Core Stability: Engaging your core muscles to maintain a stable posture during push-ups enhances core strength and stability.
• Enhanced Functional Fitness: Push-ups mimic everyday movements like pushing open doors or lifting heavy objects, improving your functional fitness.
• Versatile Exercise: You can perform push-ups anywhere, anytime, making them a convenient and accessible exercise option.

Benefits of Super Push-Ups

Super push-ups take push-ups to the next level, offering unique benefits:

• Increased Triceps Strength: The closer hand placement in super push-ups emphasizes triceps activation, leading to greater triceps strength and definition.
• Improved Shoulder Stability: Engaging your shoulders more intensely in super push-ups promotes shoulder stability and strength.
• Challenge for Advanced Athletes: Super push-ups provide a greater challenge compared to regular push-ups, making them ideal for advanced athletes looking to push their limits.

Choosing the Right Exercise: Push-Up vs Super Push-Up

The choice between push-ups and super push-ups depends on your fitness level, goals, and preferences. Here’s a breakdown to help you decide:

• Beginners: Start with regular push-ups to build a solid foundation. Once you can perform 10-12 reps with good form, you can progress to super push-ups.
• Intermediate Level: If you’re looking for a greater challenge and want to focus on triceps development, super push-ups are a great option.
• Advanced Level: Super push-ups are a staple for advanced athletes seeking to maximize muscle growth and strength.

Proper Form for Push-Ups

Maintaining proper form is crucial to maximize the benefits of push-ups and prevent injuries. Here are some key points to remember:

• Starting Position: Begin with your hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from your head to your heels.
• Lowering Phase: Slowly lower your chest towards the ground, keeping your core engaged and your body in a straight line.
• Pushing Phase: Push back up to the starting position, engaging your chest, shoulders, and triceps.
• Breathing: Inhale as you lower and exhale as you push back up.

Proper Form for Super Push-Ups

Super push-ups require slightly different form compared to regular push-ups:

• Hand Placement: Place your hands closer than shoulder-width apart, with your thumbs touching each other.
• Lowering Phase: Lower your chest towards the ground, keeping your elbows tucked in close to your sides.
• Pushing Phase: Push back up to the starting position, focusing on engaging your triceps.

Modifications for Beginners

If you’re new to push-ups, start with modifications to make the exercise easier:

• Wall Push-Ups: Perform push-ups against a wall, reducing the weight you need to lift.
• Knee Push-Ups: Perform push-ups on your knees, reducing the load on your upper body.
• Elevated Push-Ups: Place your hands on a raised surface like a bench or chair, making the exercise easier.

Incorporating Push-Ups and Super Push-Ups into Your Workout Routine

You can incorporate push-ups and super push-ups into your workout routine in various ways:

• Warm-Up: Perform a few sets of push-ups or super push-ups as a warm-up for your chest and shoulder workouts.
• Main Workout: Include push-ups and super push-ups as part of your main workout routine, focusing on sets and reps tailored to your fitness level.
• Circuit Training: Combine push-ups and super push-ups with other exercises in a circuit training routine for a challenging and effective workout.

Pushing Your Limits: Variations for Advanced Athletes

Once you’ve mastered the basic push-up and super push-up, try these advanced variations to challenge yourself:

• Diamond Push-Ups: Place your hands close together, forming a diamond shape with your thumbs and index fingers.
• Decline Push-Ups: Perform push-ups with your feet elevated on a bench or chair, increasing the difficulty.
• Clap Push-Ups: Explosively push yourself up and clap your hands together before landing back down.
• Plyo Push-Ups: Add a jump to the top of the push-up, increasing the power and explosiveness of the exercise.

The Verdict: Push-Up vs Super Push-Up

Both push-ups and super push-ups are excellent exercises for building upper body strength and definition. The best choice for you depends on your fitness level, goals, and preferences.

• Beginner: Start with regular push-ups to build a solid foundation.
• Intermediate: Super push-ups offer a greater challenge and focus on triceps development.
• Advanced: Super push-ups and advanced variations are ideal for pushing your limits.

No matter which exercise you choose, remember to maintain proper form and listen to your body.

What You Need to Learn

Q: How often should I do push-ups or super push-ups?
A: Aim for 2-3 sessions per week, allowing for rest days to allow your muscles to recover.
Q: How many reps should I do?
A: Start with 8-12 reps per set and gradually increase the number of reps as you get stronger.
Q: Can I do push-ups and super push-ups on the same day?
A: Yes, you can include both exercises in your workout routine, but remember to listen to your body and adjust the intensity based on your fitness level.
Q: Are push-ups and super push-ups safe for everyone?
A: While generally safe, those with injuries or pre-existing conditions should consult with a healthcare professional before starting a new exercise program.
Q: What are some other exercises I can do to complement push-ups and super push-ups?
A: Other exercises that target the chest, shoulders, and triceps include bench press, dumbbell press, triceps dips, and overhead press.
Remember, consistency is key! By incorporating push-ups and super push-ups into your regular workout routine, you can build a stronger, more defined upper body and achieve your fitness goals.