<p>As you have probably noticed, there are more than a few training methods. From the popular 'bro' split to the beloved upper/lower and push/pull/legs splits, you can organize your training in dozens of ways. Having many options is fantastic because everyone can develop a style that suits their needs, schedule, and preferences. But, too many choices can also overwhelm you, leading to frustration and anxiety.</p>
<p>To that end, we have put together this guide to outline some of the most popular training methods, how they compare, and what benefits they offer. That way, you can make the most informed decision for safe, effective, and, most importantly, enjoyable training. Let us dive in.</p>
<h2>The four most popular Training Splits out there</h2>
<h3>Push/Pull/Legs</h3>
<p>Push/pull/legs is among the most popular ways to organize your weekly training. The split works well for beginners and more advanced trainees because it offers a fair amount of flexibility with scheduling. For instance, a beginner can do the three-day version:</p>
<p>Monday - Push<br>Tuesday - Off<br>Wednesday - Pull<br>Thursday - Off<br>Friday - Legs<br>Weekend - Off</p>
<p>As the name suggests, each workout is dedicated to several muscle groups:</p>
<ul>
<li><strong>Push -</strong> training the muscles involved in 'pushing' exercises (chest, shoulders, and triceps)</li>
<li><strong>Pull -</strong> working ou the muscles involved in 'pulling' movements (back and biceps)</li>
<li><strong>Legs -</strong> focusing on the muscles in your lower body</li>
</ul>
<p>Let us have a quick look at the advantages and disadvantages of the PPL training method. The pros:</p>
<ul>
<li>It is relatively easy to program because you have to pair muscles that work together anyway.</li>
<li>It works great for trainees of all levels because all you have to do is adjust your exercises, volume, intensity, and overall frequency.</li>
<li>You can pick from a variety of training frequencies - anywhere from three to six workouts per week.</li>
<li>It allows for good muscle recovery because you are bundling muscles intelligently and giving them enough time to recover after each workout.</li>
<li>It works for a variety of goals, including strength gain, <a href="https://www.hotelgyms.com/blog/simple-things-you-need-to-cover-to-grow-optimally" target="_blank">muscle growth</a>, and fat loss.</li>
</ul>
<p>Every coin has two sides; let us have a look at the cons:&nbsp;</p>
<ul>
<li>Training more frequently can lead to recovery issues and slow down your progress.</li>
<li>There is not a good middle training frequency (four workouts per week), and you must alternate between four and five workouts from week to week.</li>
<li>It might not work great for all types of <a href="https://rippedbody.com/weak-points/" target="_blank">weak points</a>; for instance, people who want to grow their legs more need to make significant changes to the overall structure of the program.</li>
<li>You only train each major muscle group once per week with the traditional three-day push/pull/legs routine.</li>
</ul>
<h3>Bodypart Split</h3>
<p>The body part split is also known as the bro split and has been around for a while. Countless trainees have used it in the past and still use it today. Unfortunately, research does not favor the split because of the lower training frequency. According to research, training our muscles twice per week is more beneficial than once. There are a couple of good explanations why:</p>
<ul>
<li>Training your muscles just once per week means you are giving them a lot of recovery time they do not need. For example, if you train chest on Monday, the muscle might be fully recovered by Thursday, so not training it for a few extra days means you are not using your time productively.&nbsp;</li>
<li>Training muscles just once per week means you have to cram a lot of training volume in each session. Doing so means you are going to get tired, and your performance will drop as the workout progresses. In contrast, training each muscle group two to three times per week allows you to spread your weekly volume across more sessions, get less tired, and control muscle soreness better.</li>
</ul>
<p>Of course, the body part split also offers some benefits. One such is that you can use it for various training frequencies. A classic example is a 5-day split:</p>
<p>Monday - Chest<br>Tuesday - Back<br>Wednesday - Legs<br>Thursday - Shoulders and Abs<br>Friday - Biceps and Triceps<br>Weekend - Off</p>
<p>The pros of the Bodypart Split are:&nbsp;</p>
<ul>
<li>It is easy to program, and you even could adapt the <a href="https://www.hotelgyms.com/blog/how-to-train-like-dwayne-the-rock-johnson" target="_blank">training program from 'The Rock'</a>.&nbsp;</li>
<li>It might be easier to establish a good mind-muscle connection by doing more sets for a muscle.</li>
<li>You get to focus on one to two muscle groups per workout, so you can enjoy arm day, which many gym-goers love.</li>
<li>The approach still leads to muscle and strength gains</li>
<li>It ensures that you hit each muscle group with enough volume for growth</li>
</ul>
<p>Contrary to these advantages, we also need to understand the cons coming with this training method:</p>
<ul>
<li>It does not cover the recommended frequency of training each muscle group twice per week.</li>
<li>You have to do a lot of work for a single muscle group in each workout.</li>
<li>You are more likely to experience significant muscle soreness.</li>
<li>Fatigue sets in and impacts your training performance as the workout progresses.</li>
</ul>
<h3>Full-Body Training</h3>
<p>Full-body training is not a split, but an approach that can work well, and the objective is to train all major muscle groups during each workout. Whole-body workouts can benefit trainees of all levels, especially those who can not train as often. You can have as little as two weekly workouts and cause a strong growth stimulus that leads to good progress. For example:</p>
<p>Monday - Full-body workout<br>Tuesday - Off<br>Wednesday - Off<br>Thursday - Full-body workout<br>Friday - Off<br>Weekend - Off</p>
<p>Alternatively, you also can have three weekly workouts and still get enough rest in-between:</p>
<p>Monday - Full-body workout<br>Tuesday - Off<br>Wednesday - Full-body workout<br>Thursday - Off<br>Friday - Full-body workout<br>Weekend - Off</p>
<p>This training method is simple, and the advantages speak for themselves. The pros:</p>
<ul>
<li>It allows you to train all major muscle groups at least twice per week, even on a tight schedule.</li>
<li>If you need to skip a workout (you better have a good reason), you still train all muscle groups.</li>
<li>Programming is not that challenging.</li>
<li>Workouts often feel more fulfilling and varied.</li>
</ul>
<p>And the cons:</p>
<ul>
<li>Workouts have to be longer because you must train more muscle groups.</li>
<li>You cannot truly focus on any specific muscle group during a workout.</li>
<li>It can be challenging to prioritize muscle groups for optimal and balanced development.</li>
</ul>
<h3>Upper/Lower</h3>
<p>The upper/lower split is another modern approach to organizing your weekly training. Unlike some options, upper/lower works great for trainees of all levels and allows you to accumulate enough training volume even if you can only train two to three days per week. The most popular frequency for upper/lower is to train four times per week. For example:</p>
<p>Monday - Upper<br>Tuesday - Lower<br>Wednesday - Off<br>Thursday - Upper<br>Friday - Lower<br>Weekend - Off</p>
<p>The approach works well because it offers a fair amount of flexibility, and you get to train all major muscle groups the recommended two times per week. You can also train two or six times per week, but these might not be ideal. For instance, training only twice per week would lead to slower progress, whereas six weekly workouts might lead to recovery issues and burnout.</p>
<p>Let us take a closer look at this training method; Pros:&nbsp;</p>
<ul>
<li>Suitable for training all muscle groups more than once per week</li>
<li>Programming it is relatively straightforward</li>
<li>It works for trainees of all levels</li>
<li>It works well for recovery</li>
</ul>
<p>And let us also try to look at some of the cons here:&nbsp;</p>
<ul>
<li>Upper sessions tend to be longer than lower workouts because you have more muscle groups to train</li>
<li>There is not a good option for three weekly workouts</li>
</ul>
<h2>Which Training Method is best for you?</h2>
<p>Each of the above approaches offers its unique benefits. However, your chosen method should align with your goals, schedule, and training preferences. Some people enjoy training their entire body during each workout so a whole-body program would be better. Others enjoy splitting up their training based on movements or muscle groups, so a body part (bro) or push/pull/legs split would be great. Then, there is the upper/lower split, which allows you to train a large percentage of your body, but you are still splitting your training.</p>
<p>It never hurts to experiment with the various approaches to see which one works best. You can even go from one split to the next and rotate them every few months to keep your training fresh and engaging. An app like <a href="https://www.hotelgyms.com/blog/how-to-use-the-fitbod-app" target="_blank">Fitbod</a> makes it easy to put together effective routines based on your preferred split.</p>
<h2>How Cardio fits within all of the above Training approaches</h2>
<p>People primarily interested in building strength and muscle mass should use one of the following options for their cardio:&nbsp;</p>
<ul>
<li>Perform cardio on your recovery days from weight training.</li>
<li>Space your cardio and weight training by at least six hours.</li>
<li>Lift weights first, then do your cardio.</li>
</ul>
<p>Regardless of what training approach you follow, the above three rules will help you fit cardio in without it interfering with your progress. For example, let's say that you follow a four-day upper/lower split. In this case, you can do your cardio on recovery days––Wednesdays, Saturdays, and Sundays:</p>
<p>Monday - Upper<br>Tuesday - Lower<br>Wednesday - Off or cardio<br>Thursday - Upper<br>Friday - Lower<br>Weekend - Off or cardio</p>
<p>If that option does not work, you can do some cardio on the days you weight train. For instance, do cardio in the morning and lift in the evening. Or you can even lift weights first and do some cardio to finish off. It is important to be careful with your overall cardio volume and your chosen modality. Riding a bike, hiking, and swimming are less impacting options and work great for overweight people. In contrast, running is more demanding and can stress the hips, knees, and ankles, so you have to be careful.</p>
<h2>To Conclude</h2>
<p>As you can see, there is no one best way to train. However, choosing the best method for training is difficult for many people. While some prefer to go to the gym and exercise, others are not fond of it and prefer to train at home. And again, others are traveling regularly and need to adjust every time they are in a different hotel gym.</p>
<p>The best method is the one that works best with your current lifestyle, Which also can change over time as you might develop new or different requirements. You can train at any time and place by choosing the right training method. However, avoid doing too much cardio, regardless of your weekly training schedule, because that can interfere with your recovery and prevent you from making good progress in the weight room.</p>


All of us want to be in shape, which is not easy to manage. This blog is about understanding the different training methods and how to choose one which fits best for our current lifestyle.

An overview of the different Training Methods

<p>Dubai, one of the most fascinating cities in the United Arab Emirates (UAE), is a popular holiday spot for travelers from many corners of the world. However, this city has much more to offer than just five-star hotels: from sandboarding in the desert to skiing in the Mall of Emirates; they know how to get the pulses of active souls racing. Here is our pick of the best sports activities to stay fit while traveling in Dubai. We have selected these five outstanding activities; as we found them most exciting (and most active):</p>
<ul>
<li><a href="https://www.viator.com/tours/Dubai/Red-Dune-Bashing-in-Dubai-Including-Desert-Camp-Experience-with-BBQ-Dinner/d828-6579RED?mcid=42383&pid=P00061677&medium=link&campaign=blog-dubai-activities" target="_blank">Sandboarding</a> in Dubai</li>
<li><a href="https://www.getyourguide.com/dubai-l173/slope-session-for-2-hours-at-ski-dubai-t23301/?partner_id=ORTEWFI&utm_medium=travel_agent&placement=%22other%22&cmp=blog-dubai-activities" target="_blank">Ski Dubai</a> at Mall of the Emirates</li>
<li><a href="https://www.viator.com/tours/Dubai/Stand-Up-Paddling-in-La-Mer/d828-16493P233?pid=P00061677&mcid=42383&medium=link&campaign=blog-dubai-activities" target="_blank">Paddleboard</a></li>
<li>Excursion to <a href="https://www.viator.com/tours/Dubai/Expo-2020-Dubai-UAE-With-Ticket/d828-188787P10?pid=P00061677&mcid=42383&medium=link&campaign=blog-dubai-activities" target="_blank">Hatta</a></li>
<li><a href="https://www.visitdubai.com/en/places-to-visit/al-qudra-cycling-track" target="_blank">Cycling</a> in the Desert of Dubai</li>
</ul>
<p>If you like to stay active while exploring Dubai, there are great options. So let us dive in.</p>
<h2><a href="https://www.viator.com/tours/Dubai/Red-Dune-Bashing-in-Dubai-Including-Desert-Camp-Experience-with-BBQ-Dinner/d828-6579RED?mcid=42383&pid=P00061677&medium=link&campaign=blog-dubai-activities" target="_blank">Sandboarding in Dubai</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220601_01.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>Dubai is a city located amidst the sandy desert; no surprise, sandboarding is one of the best outdoor sports in Dubai to indulge in. Sandboarding is an adaptation of snowboarding to the desert sands. However, instead of the snow, sandboarding is done on the sand, as the name suggests. Though sandboarding is possible on loose sand, it is best done in the desert, which has the perfect terrain for sandboarding with varying heights and slopes. A specially-designed board is securely fastened to your feet during this activity. All you have to do is maintain control and balance as you slide down.&nbsp;</p>
<p>Sandboarding does not require a lot of skill or training. Anyone can do it without any safety concerns. And in case you are falling on the sand, the fall will be softer than falling on the snow. Overall, sliding and gliding down the sand dunes is a thrilling experience. Sandboarding can, for example, be<a href="https://www.viator.com/tours/Dubai/Red-Dune-Bashing-in-Dubai-Including-Desert-Camp-Experience-with-BBQ-Dinner/d828-6579RED?mcid=42383&pid=P00061677&medium=link&campaign=blog-dubai-activities" target="_blank"> booked safely with Viator</a> (a Tripadvisor company) and takes between 4 - 7 hours. This 5-star rated trip starts at $36.75 per person (as of June 2022).</p>
<p>[buttons][PrimaryButton href="https://www.viator.com/tours/Dubai/Red-Dune-Bashing-in-Dubai-Including-Desert-Camp-Experience-with-BBQ-Dinner/d828-6579RED?mcid=42383&amp;pid=P00061677&amp;medium=link&amp;campaign=blog-dubai-activities"]Book on Viator.com[/PrimaryButton] [/buttons]</p>
<h2><a href="https://www.getyourguide.com/dubai-l173/slope-session-for-2-hours-at-ski-dubai-t23301/?partner_id=ORTEWFI&utm_medium=travel_agent&placement=%22other%22&cmp=blog-dubai-activities" target="_blank">Ski Dubai at Mall of the Emirates</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220601_02.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>Would you rather like to refresh yourself during your holiday in Dubai, and are you longing for something 'cool'? How about skiing! You must be surprised to see skiing listed here, but it is true. Nothing is impossible in Dubai, and yes, they even have an indoor ski resort inside the Mall of the Emirates. Artificial snow, lifts, chalets, you really feel like being in an authentic ski area. You can race down the 400 m snowy slopes, even with the world's first indoor black run.</p>
<p>You will find five slopes of different levels that even experienced skiers can find challenging. And of course, all equipment (skis, boots, helmets) and clothing are provided as probably no one brings their ski equipment to Dubai. Time to <a href="https://www.getyourguide.com/dubai-l173/slope-session-for-2-hours-at-ski-dubai-t23301/?partner_id=ORTEWFI&utm_medium=travel_agent&placement=%22other%22&cmp=blog-dubai-activities" target="_blank">visit GetYourGuide and book</a> your next ski adventure. This indoor skiing activity is booked for 2 hours ($59.90, or AED 220) or the entire day ($87.12, or AED 320). Make sure to check on the gloves; they are maybe only included in the full-day ticket.</p>
<p>[buttons][PrimaryButton href="https://www.getyourguide.com/dubai-l173/slope-session-for-2-hours-at-ski-dubai-t23301/?partner_id=ORTEWFI&amp;utm_medium=travel_agent&amp;placement=%22other%22&amp;cmp=blog-dubai-activities"]Book on GetYourGuide.com[/PrimaryButton] [/buttons]</p>
<h2><a href="https://www.viator.com/tours/Dubai/Stand-Up-Paddling-in-La-Mer/d828-16493P233?pid=P00061677&mcid=42383&medium=link&campaign=blog-dubai-activities" target="_blank">Paddleboard</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220601_03.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>The most loving sport of stand-up paddleboarding (SUP) is also the most thrilling in Dubai; it is a fun and easy way to play on the water. You can paddle anywhere from oceans to lakes and rivers with minimum equipment – no waves required. Unlike most water sports, a paddleboard is gentler and perfect for those who want to try watersports but do not want too much. The board is spacious enough, so balancing will not be too troublesome either.</p>
<p>Paddleboarding offers a fantastic full-body workout and is becoming a favorite cross-training activity for bodybuilders, skiers, snowboarders, and other athletes. And since you are standing at your full height, you will enjoy excellent views of everything from sea creatures to what is on the horizon. Exploring the Palm Jumeirah area with the paddleboard takes around 1 hour. Book your paddleboard <a href="https://www.viator.com/tours/Dubai/Stand-Up-Paddling-in-La-Mer/d828-16493P233?pid=P00061677&mcid=42383&medium=link&campaign=blog-dubai-activities" target="_blank">activity with Viator</a> (a Tripadvisor company) for $36.25 per person. Paddleboard and life west are included.</p>
<p>[buttons][PrimaryButton href="https://www.viator.com/tours/Dubai/Stand-Up-Paddling-in-La-Mer/d828-16493P233?pid=P00061677&amp;mcid=42383&amp;medium=link&amp;campaign=blog-dubai-activities"]Book on Viator.com[/PrimaryButton] [/buttons]</p>
<h2><a href="https://www.viator.com/tours/Dubai/Expo-2020-Dubai-UAE-With-Ticket/d828-188787P10?pid=P00061677&mcid=42383&medium=link&campaign=blog-dubai-activities" target="_blank">Excrusion to Hatta</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220601_04.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>Hatta is around 130 kilometers (80 miles) southeast of Dubai. Dubai's Hajjar mountains alone make a trip here worthwhile. The red-grey ledges make an absolute postcard motif in the beautiful landscape with deep blue waters. In addition, the lovingly designed museum village Hatta Heritage Village allows an insight into the everyday life of ancient times.</p>
<p>In Hatta, there are different types of activities waiting for you. For example, with its reservoir, the Hatta Dam is suitable for a boat trip, kayaking, or just relaxing. Just remember to bring your swim gear to be ready. There is also an attraction called the Hatta Wadi Hub. Multiple slides into a plunge pool, allowing you to reach heights of 15 meters and speeds of 40-80kmph. And for cyclists, there are many opportunities to explore the Hajar Mountains on mountain bikes. There's a dedicated 52 km mountain biking trail to tackle here, with four different levels to consider based on your skills and abilities. Last but not least, you can also explore the mountains on foot and enjoy a hike. Hatta hiking trails currently span a total of 32.6 km. Discovering Hatta by foot is probably the best way of truly experiencing Dubai's largest national park.</p>
<p>You can <a href="https://www.viator.com/tours/Dubai/Expo-2020-Dubai-UAE-With-Ticket/d828-188787P10?pid=P00061677&mcid=42383&medium=link&campaign=blog-dubai-activities" target="_blank">check the options on Viator</a> (a Tripadvisor company). Be aware, the optional tours, such as kayaking might be charged extra.</p>
<p>[buttons][PrimaryButton href="https://www.viator.com/tours/Dubai/Expo-2020-Dubai-UAE-With-Ticket/d828-188787P10?pid=P00061677&amp;mcid=42383&amp;medium=link&amp;campaign=blog-dubai-activities"]Book on Viator.com[/PrimaryButton] [/buttons]</p>
<h2><a href="https://www.visitdubai.com/en/places-to-visit/al-qudra-cycling-track" target="_blank">Cycling in the Desert of Dubai</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220601_05.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>My personal favorite and highlight from Dubai is cycling in the desert. Away from the bustling city center are two <a href="https://www.visitdubai.com/en/places-to-visit/al-qudra-cycling-track" target="_blank">perfect cycling paths</a>. With great weather from October right through to May, cyclists are drawn to the city's varied terrains and state-of-the-art cycling tracks. The 18 and 50-km loops are ideal for middle-to long-distance riders. It opens up both the breathtaking landscape of the dunes and the <a href="https://go.hotelgyms.com/7wpu" target="_blank">five-star Bab Al Shams resort</a>, where you can stop off for refreshments en route. The best part? You can easily hire a bike right on-site at Al Qudra from Trek Bikes.&nbsp;</p>
<p>You rent the bikes on-site in the <a href="https://www.trekbikes.ae/rentals" target="_blank">Trek Bicycle Store</a> for 2, 3, or 4 hours or a full day. The price (as of May 2022) for this activity starts at $25 (AED 95) for 2 hours; however, you might want to consider going for 4 hours which costs $35 (AED 132). Two insider tips:  Ensure to take enough water with you; sounds obvious, but you might want to add another bottle. And second, get the number of a taxi driver to organize your way back. Often simple communication using WhatsApp is possible.</p>
<h2>BONUS: <a href="https://www.visitdubai.com/en/places-to-visit/kite-beach" target="_blank">Kitesurfing in Dubai</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220601_06.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>Kitesurfing has become very popular, and as Dubai has winds and water, of course, there are options. There are two (2) designated beaches allowed for kitesurfing: Dubai Kite Beach (Fazza beach) and Dubai Kitesurf Beach (Nasimi Beach). At Kitesurf Beach, kitesurfing freestyle competitors <a href="https://www.cntraveler.com/activities/dubai/kitesurfing-kite-zone-dubai" target="_blank">Lewis Deaves</a> started Kite Surf Dubai to offer kitesurf and paddleboard lessons. It takes around eight to nine hours to learn kitesurf, and the average price per hour is 350 AED ($95) in Dubai. If you are experienced and want to rent kite equipment, you first must obtain a license, not to be confused with an international certificate from, e.g., IKO. For this, you need to become a member of a kite school in Dubai. The cost for the rental will be around 300 AED ($82) per hour.&nbsp;</p>
<p>When to go? The best chance for strong winds up to 20 knots is between December to March, usually during the afternoon (between 2 pm - 5 pm). Unfortunately, there are no more ideal wind conditions between April to November. However, you might want to check out Al Masirah in Oman, which has become popular among kitesurfers in this area.</p>
<h2>Conclusion</h2>
<p>In Dubai, you will experience attractions that seem almost unbelievable. From the flower dream to the snowy paradise - everything seems possible. Although Dubai is known for luxury and wealth, there are some activities you can do to burn calories and entertainment. And this makes Dubai the perfect city for many fitness activities with a lot of excitement.&nbsp;</p>
<p>Not sure which hotel to choose in this fantastic city? Check our blog post on the <a href="https://www.hotelgyms.com/blog/find-the-best-hotel-gyms-in-dubai" target="_blank">best hotels with gyms in Dubai</a>.</p>


Are you going to Dubai and want to do something active? We have reviewed the best activities which keep you fit and are also the most fun. Check it out.

What to do in Dubai to stay fit and active?

<p>The summer is quickly creeping up on us, with little time to prepare! Many of us are already planning a summer vacation or actively thinking about how to enjoy the summer best. So if you want to build your summer physique, the time to start is now. But what if you are back on business travel and can not follow your workout plan? No worries, we got you covered.&nbsp;</p>
<p>If you have to stay in a hotel without access to a gym, another straightforward way to accomplish your summer physique is the push-up. In what follows, we will be diving deep into the world of push-ups. Not only will we share the many benefits of this multifaceted exercise, but we will provide descriptions of the many variations of push-ups available to perform. So, if you want to master the push-up, continue reading!</p>
<h2>What Muscles do Push-ups work?</h2>
<p>While push-ups often are only thought of as one exercise for the chest, the other muscles should not be overlooked. When performing a standard push-up, the other muscles you will target are the shoulders, the triceps, and the core muscles. This will help you not only look good but feel more confident. The illustration of a standard push-up below highlights the main involved muscle groups in red.</p>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220524_01.jpg" alt="undefined" style="height: auto;width: 800px"/>
<p>As push-ups have different variations (and difficulties), every variation may work for a different muscle group. For example, performing <strong>wall push-ups</strong> will mainly work on the arms, shoulders, and chest. On the other hand, <strong>standard push-ups</strong> will particularly help strengthen the chest, shoulders, and back muscles. And by performing <strong>narrow push-ups</strong>, you work the triceps and chest muscles, while <strong>elevated push-ups</strong> help work the shoulders, upper back, and triceps.</p>
<p>In summary, a push-up targets several upper body muscles, allowing those who perform them consistently and correctly to improve strength and sculpt their physique. Depending on the angle of your body and your stance width, you can also emphasize different muscle groups or regions better. However, it is difficult to give an exact percentage of how much each muscle group contributes. Therefore, it is recommended to do several different types of push-ups for optimal development.</p>
<h2>Variations of the Push-Up</h2>
<p>There are several push-up variations, each with its own purpose and benefits. If you are new to the movement and have yet to master any other type of push-up, it is likely best to stick to learning the standard push-up before attempting any different variation. But, of course, the kind of push-up that you opt to perform will largely depend on your current strength, experience, and capability levels.</p>
<p>The good news is that the standard push-up has an extremely low barrier to entry, with adaptations able to accommodate even the most passive and inexperienced. Start doing wall push-ups or kneeling push-ups if the standard push-up is too challenging. If the standard push-up variation becomes too easy, explore these three common variations of push-ups:</p>
<ul>
<li>Wide push-up</li>
<li>Narrow push-up</li>
<li>Elevated push-up</li>
</ul>
<h3>Standard Push-up</h3>
<p>The standard push-up position starts in the plank position with extended legs so that the knees do not touch the floor. The head is kept neutral by looking down at the floor, and the hands are placed under the shoulder. Make sure that the back does not sag, the core remains tight, and the hips do not lift into the air.</p>
<p>Muscles worked: arms, shoulders, chest, and serratus anterior.</p>
<h3>Wide Push-up</h3>
<p>The wide push-up is only slightly different from the standard push-up. It just involves widening the distance between the hands, focusing more on the chest muscles. Get into the plank position, but place the hands further out to the side. The elbows will point further out to the side as the arms bend.</p>
<p>Muscles worked: chest, shoulders, and back muscles.</p>
<h3>Narrow Push-up</h3>
<p>The narrow push-up is another variation of the standard push-up, but it is usually more difficult. It reduces the distance between the hands, which means that the arm muscles have to work harder. As in the standard push-up, get into the plank position. This time, place the hands closer together and directly below the chest. The elbows should tuck back into the body as the arms bend and straighten.</p>
<p>Muscles worked: triceps and chest muscles.</p>
<h3>Elevated Push-up</h3>
<p>The elevated push-up position raises the feet above the body, which requires more strength to get back into a plank position. As done with the other variations, start in the plank position and then raise the lower half of the body. Place the toes on a sturdy object, ideally a bench, but a box or chair will do it. Place the hands underneath the shoulders, keeping the arms straight.</p>
<p>Muscles worked: shoulders, upper back, and triceps.</p>
<h2>The Benefits of the Push-up</h2>
<p>When it comes to staying in shape (or getting in shape), the push-up is arguably the most superior of exercises, not only for its low barrier to entry but for its effectiveness and versatility. Furthermore, the push-up can also come in handy for those looking to build their ideal summer body. Whether you are on the road, at the beach, or even in your hotel room, the push-up can be performed optimally and without interruption.</p>
<p>Doing push-ups can be a powerful full-body workout. This is because a large amount of energy is used to lift and lower much of the body’s weight in a short period. In addition to muscular development, a push-up has also been attributed to improving balance and posture, and flexibility.</p>
<p>In a nutshell, push-ups are a simple exercise that requires very little or even no equipment, so a person can easily do them as part of an at-home or in-hotel-room workout. There are also many push-up variations to suit people of different strengths and abilities. Let us have a look how to get started.</p>
<h2>How to Master the Push-Up</h2>
<p>Before learning how to master the push-up, it is crucial to learn how to avoid doing it incorrectly. Like any exercise, there are several common mistakes when it comes to the execution of the push-up. The following are the most common mistakes to avoid when executing the push-up:</p>
<ul>
<li>Placing your hands too far forward</li>
<li>Dropping the hips&nbsp;</li>
<li>Flaring the elbows</li>
<li>Not controlling the eccentric and concentric portions</li>
</ul>
<h3>Tips for proper form</h3>
<p>Doing push-ups without proper form can lead to an injury. Doing the exercise in the correct form will avoid experiencing lower back or shoulder pain. And if the push-up variation is too difficult to begin with, modify the exercise to make it easier.</p>
<p>Things to do to perform a proper push-up:</p>
<ul>
<li>Keep the back straight and core engaged.</li>
<li>The butt should be down, not lifted.</li>
<li>The body should form a straight line, not arching the back.</li>
<li>And the body should never sag down.</li>
</ul>
<p>Ask your gym buddy to make sure your form is correct or take a video when exercising alone.</p>
<h3>Step-by-step Guide for mastering the Standard Push-up</h3>
<p>While the following is certainly a great guide, nothing is better than taking action. If you are attempting to master the push-up on your own, consider an external app such as FitBod to track your progress throughout the process; Heck, even take a video of yourself to correct your form!&nbsp;</p>
<ol>
<li>Begin in a classic plank position w/ arms shoulder-width apart.</li>
<li>Legs should be fully extended w/ body completely aligned.</li>
<li>Tuck your elbows in at a 45-degree angle, palms under your shoulders.</li>
<li>Breathe in. Engage the core and buttocks muscles and bend the elbows to lower the chest as close to the floor as possible.</li>
<li>Pause for 1 second.</li>
<li>Breathe out. Push the arms straight to lift the body off the floor and back into the plank position.</li>
<li>Repeat.</li>
</ol>
<p>By maintaining a neutral spine, engaging the core, providing your body with a base through the strength of your fingers and palms, and prioritizing control throughout the repetition, you will be well on your way to mastering the standard push-up!&nbsp;</p>
<h3>How many reps?</h3>
<p>As always with fitness, this depends on various factors such as age range, gender, and of course, physical fitness. A good way to figure out how many reps can be done in a set is to perform as many push-ups as possible in two minutes. This total number then gets divided by three. So, for example, if the number was 36, this would translate into three (3) sets of 12 push-ups with short breaks of 2 minutes between them.</p>
<p>The <a href="https://canadacollege.edu/fitnesscenter/assess-muscle-endurance.php" target="_blank">Canadian Society for Exercise Physiology</a> also created some norms with the follow ing categories: needs improvement, fair, good, very good, and excellent. This might provide some guiding principle too. Another example might be the U.S. Air Force. Recruits must pass a physical fitness test that includes 1-minute push-ups. Men must perform at least 33 push-ups and women 18 or more. While some people try to perform as many push-ups as they can within a certain time frame until they tire out, this is not a recommended strategy for daily exercise as it could lead to burnout or injury.</p>
<h2>In Summary</h2>
<p>Whether you are a beginner or professional, the push-up can be a great implement if executed safely and effectively, both while traveling or in your own home!&nbsp;</p>
<p>And if you are traveling from hotel to hotel, you are likely to experience a lack of equipment variety. In such circumstances, the push-up can be a valuable and effective exercise implement. To help you stay on track during your travels, consider checking out a fitness app like <a href="https://www.hotelgyms.com/blog/big-news-ahead-for-fitbod-members-in-2022" target="_blank">FitBod</a>. Here, you can input your progress so that you can hold yourself accountable during your travels with ease.&nbsp;</p>


Push-ups are a simple exercise that can help you to get in shape fast. This article covers the different variations and also include a step by step guide to get started quickly.

How to master the Push-up for the Summer

<p>Traveling is awesome. But if you are serious about fitness, it is also a source of stress. The good news is, so long as you take the most basic of fitness equipment and gadgets, you can travel freely and still have fantastic workouts. In this article, we review six awesome fitness equipments</p>
<ul>
<li><a href="https://amzn.to/3pV9uip" target="_blank">TRX All-In-One Body Suspension Trainer</a></li>
<li><a href="https://amzn.to/3cwG0UU" target="_blank">Resistance Band</a></li>
<li><a href="https://amzn.to/3AzZJLo" target="_blank">Yoga Mat</a></li>
<li><a href="https://amzn.to/3RbEGWm" target="_blank">Jump Rope</a></li>
<li><a href="https://amzn.to/3e9PJkJ" target="_blank">Push-Up Handles</a></li>
<li>Bluetooth Headphones</li>
</ul>
<h2><a href="https://amzn.to/3pV9uip" target="_blank">TRX All-in-One Body Suspension Trainer</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220509_01.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>TRX stands for Total Body Resistance Exercise and has won people's hearts by providing a portable, highly flexible suspension trainer. TRX is the travel fitness equipment to take on your next trip:</p>
<ul>
<li>It rolls up into a super-small bag, even fitting in your carry-on.</li>
<li>You can perform almost all resisted movements you can think of with a TRX.</li>
<li>From hanging the Suspension Trainer off your hotel door, to getting outside and securing it to a tree, the TRX is ready to go in seconds.</li>
</ul>
<p>It is a revolutionary workout method that uses your body weight and gravity as resistance to build strength, balance, coordination, flexibility, core, and joint stability. And you can also register online to kick start with your TRX Suspension Trainer. For $49.99 a year, you get unlimited access to On-Demand TRX Training Workouts to unleash the full potential of the Suspension Trainer.</p>
<p>[buttons][PrimaryButton href="https://amzn.to/3pV9uip"]Buy on Amazon[/PrimaryButton] [SecondaryButton href="https://sovrn.co/11kgnpy"]Buy on TRXTraining.com[/SecondaryButton][/buttons]</p>
<h2><a href="https://amzn.to/3cwG0UU" target="_blank">Resistance Band</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220509_02.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>Resistance bands are a fantastic gift because they allow you to perform many gym-based movements without having access to machines. Just like the TRX, the resistance band will add load to any movement and will take up no space in your bag. The band also provides many unique movements as well as tension throughout the entire range of motion. Some examples include chest flyers, tricep extensions, and bicep curls.</p>
<p>Now the colors are not just decorative. These different colors of an exercise band correlate to different resistance levels. The darker the color, the bigger the resistance:</p>
<ul>
<li>Yellow: Thin/Easy/X-Light</li>
<li>Red: Light</li>
<li>Green: Medium</li>
<li>Blue: Heavy</li>
<li>Black: X-Heavy</li>
</ul>
<p>Made from a grippy, non-slip material, RenoJ's Resistance Bands Set is perfect for leg and glute workouts. Another more budget-friendly option would be the Insonder's Resistance Bands Set.</p>
<p>[buttons][PrimaryButton href="https://amzn.to/3pV9uip"]Buy on Amazon[/PrimaryButton] [/buttons]</p>
<h2><a href="https://amzn.to/3AzZJLo" target="_blank">A superlight Yoga Mat</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220509_03.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>Whether you want to train in your hotel room or have a daily yoga practice, stashing a yoga mat in your carry-on lets could become handy. But chances are, the fitness mat you have at home does not fit into your carry-on. Meet the "Manduka Superlite Foldable" yoga mat for your next yoga, Pilates, or fitness workout. Probably one of the best choices for keeping up with your practice while traveling.</p>
<p>With only 1 Kg weight (2.2 lbs) and 1.5 mm of thickness, this equipment is exceptionally lightweight and flexible. In addition, the mat is easy to fold up tightly and toss in a suitcase.&nbsp;</p>
<p>Despite being so thin, the mat is made of a woven scrim, so it will not tear or stretch in your suitcase, and its closed-cell surface will not absorb the sweat and prevent the growth of bacteria. Finally, all Manduka mats are made without PVC or potentially toxic plasticizers.</p>
<p>[buttons][PrimaryButton href="https://amzn.to/3AzZJLo"]Buy on Amazon[/PrimaryButton] [/buttons]</p>
<h2><a href="https://amzn.to/3RbEGWm" target="_blank">A Jump Rope</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220509_04.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>A jump rope is one of the most versatile pieces of fitness equipment you can own. For one, they are incredibly affordable. Second, a jump rope is light and portable, which means you can store it in almost any bag.&nbsp;</p>
<p>Third, jump ropes allow fantastic and time-efficient workouts almost anywhere. For example, did you know that jumping rope burns calories equivalent to running a 7:30 mile (11.70 km)?&nbsp;</p>
<p>Instead of worrying about equipment or finding a gym, all you have to do is take the rope out, and you can have a great workout anywhere – in the park, on the beach, or in your hotel room. So are you looking for a new one? The XYLsports Jump Rope provides ultra-smooth, bearing-assisted rotation and squishy foam-padded handles and is a pleasure to use. And importantly, it really gives a very smooth rotation.</p>
<p>Many people associate rope skipping with grade school children and not as a tool used by elite athletes. However, the jumping rope has been the warm-up routine of champions for a very long time.</p>
<h2>Bluetooth Headphones</h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220509_05.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>I do not know about you, but I need music while training. So what better way to remove distractions, get in the zone, and push through hard workouts?</p>
<p>The great thing is that most Bluetooth Headphones are affordable and come with a compact case that easily fits into every travel bag. Looking for a new pair, read our dedicated blog article about the top <a href="https://www.hotelgyms.com/blog/the-top-10-workout-headphones" target="_blank">headphones for training</a>.&nbsp;</p>
<h2><a href="https://amzn.to/3e9PJkJ" target="_blank">Push-Up Handles</a></h2>
<img src="https://datahotelgymsstaprodeuw.blob.core.windows.net/images/blog/image_220509_06.jpg" alt="undefined" style="height: auto;width: auto"/>
<p>Push-up bars or handles are things that many people do not even consider purchasing, which is weird, as they can take your upper body fitness routine to an entirely new level. Okay, this equipment might take a bit more space in your suitcase. But if you are into push-ups, these handles allow you to practice better form when doing push-ups. And they also will give you more options for variations.</p>
<p>The two handles are placed on small rotating platforms and support the natural movement of your arms and shoulders.&nbsp;</p>
<p>The handles neutralize the wrist, meaning the joints do not have to bend during the push-up. This can diminish wrist pain. The handles also encourage a slower, methodical pace. In other words, using more muscle and less momentum could help get a little more activation through the muscles.</p>
<p>Has it got you hooked? Well, there is one thing to mention, the weight. These handles weigh 4 pounds (1.8 kg), which means they are not really fit for carry-on. Of course, a big reason for this heavy design is the internal rotation system, but if you have space, it might be a great companion for your next trip.</p>
<p>[buttons][PrimaryButton href="https://amzn.to/3e9PJkJ"]Buy on Amazon[/PrimaryButton] [/buttons]</p>
<h2>Conclusion</h2>
<p>You might want to bring some of your day-to-day workout equipment along as well. Depending on your training style, you might not need more than a pair of running shoes. But, if you enjoy lifting weights and doing calisthenics and plyometric training, then having a <a href="https://www.hotelgyms.com/blog/what-are-the-best-training-shoes" target="_blank">proper lifting shoe</a> is essential.&nbsp;</p>
<p>You might also want to include your <a href="https://www.hotelgyms.com/blog/when-do-you-need-training-gloves" target="_blank">workout gloves</a> for your work out in the hotel gym. If you prefer to do pull-ups in the park, gloves also come in handy. And the best, they do not take any space in your luggage.</p>


From resistance bands to push-up handles, check this article to find the best workout exercise equipment to pack on your next trip.

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