Pushup Variations

Pushups for Muscle Growth

“Staying healthy should be everybody’s foremost goal,” declares Scott Capelin. Mr. Capelin is a fitness, health, and business expert. To stay healthy, you need to eat healthily and be fit. When you eat right without exercising, you’re not fit. Exercise helps in digestion and staying in shape. It also reduces your visits to the doctors.

There are different kinds of exercises you can do. Sportsmen or sportswomen have different routines. For example, a weightlifter would want to train his upper body strength to facilitate weight lifting. While a gymnast will engage in stretching exercises to increase flexibility.

The workout of someone who wants to lose weight differs from a body builder’s.

Developing your muscles is a part of exercising. Make sure you get it right, else you may end up with overdevelopment hence damaging your muscle.

One way of developing your muscles is through pushups. It’s a form of exercise that requires endurance, strength, and consistency.

Categories of Pushup for Different Muscles

There are many types of pushups depending on your desired muscle type.

For example, there is a pushup for developing lower muscles.

If you’re interested in building your upper muscles, the pushup is different from developing lower muscles.

Here are the 6 different types of pushups for different muscles suggested by Scott Capelin:

1. Wide Push-up

This pushup is for building the chest muscles.

Instructions: Position yourself on the floor. Settle your physique in a pushup elevated plank posture. Join your feet and let your neck be straight. Align yourself with this posture. Put both palms on the floor. Widen the distance between both hands. The distance should be more than your shoulder widths. Let the tips of your fingers face up. Gradually lower your chest to the floor. Tilt your elbows and slowly breathe in. Halt for a minute or two depending on your endurance. After that, gradually raise your chest from the lowered position to your former rising posture. Exhale slowly as you bring your upper body up. Bunch up your middle to flow with your body movements.

2. Biceps Muscle Building Push- up

This pushup is used to develop the muscles of your biceps.

Instructions: Put yourself in an elevated plank posture. Align your body the same as in the wide push up above. Breathe in, tilt your elbows little by little, and gradually lay your upper body to the floor. Your biceps should be perpendicular to the floor. Fold both elbows inline with your chest and glance at your legs, recommended by Scott Capelin.

3. Tricep Muscle-Building Push- up

This push is used to develop the tricep muscles.

Instructions: Position your body, hands, feet, and neck the same way you do a wide pushup. Put both palms downwards beneath your chest. Link your fingers and thumbs in a triangle. Gradually put your upper body on the floor and inhale. Align your elbows and waist. Stop a bit after lowering. Afterward, slowly exhale and lift your upper body.

4. Shoulder Muscles Building Push-up

Place yourself in the same elevated positions as in the other pushups. Align your body parts the same as in a wide pushup. Let the tips of your fingers face up and widen the distance between each elbow. Position each foot in the direction of each hand. Raise your hips and shape your legs and hands in a V shape. Gradually put down your chest and torso to the floor. Bend your elbows and breathe in. Tuck in your elbows and straighten the lowered torso. Stay in that position for a minute. Then gradually rise to the elevated posture and exhale while doing so.

5. Arm Muscles Building Push-up

This is done to strengthen the arm muscles.

Instructions: Situate yourself in the standard elevated posture with joint feet and aligned body. Put both palms on the exercise mat.

Widen the distance between each palm. This posture is named an elevated posture. Start from the left-hand side and gradually slide your upper body to the ground. Tilt your left elbow and inhale. While doing this, raise your right hand and unbend it. Uphold the posture for a minute then rise to the elevated position. Repeat the procedures for your right arm.

6. Back Muscle Building Push-up

This pushup exercise is performed to develop the back muscle.

Instructions: Situate yourself in an elevated position as if you are performing arm muscle-building push-ups. Arrange both palms exactly as you would during wide pushups. Put your head one meter behind both hands. Breathe in as you gradually place your upper body on the floor. Unbend yourself and tighten your torso. Stay like that for a minute, then gradually rise to the previous elevated posture. “Don’t forget to exhale,” advised Scott Capelin.


The push-up exercise is a wonderful way of staying healthy and building muscles. Consistently do pushups for at least 30 every day to see good results.

Originally Published

best time to exercise

What’s the Best Time to Exercise?

According to fitness trainer – Scott Capelin, we all dream of a good-looking and healthy physique, but in this busy lifestyle not many people have time to maintain it, people find it difficult to find the perfect time to exercise that can be the most beneficial for them. With the effects of the corona pandemic, people are now more aware and concerned about their health and people are getting more and more attentive towards their exercise routine.

To maximize the effects of your efforts in the gym today Scott Capelin will talk about and tell you about the best time to exercise.

Morning and Evening Workout

Whenever we talk about exercise and getting in shape the first time that comes to our mind is in the morning. Working out and exercising in the morning has its own benefits, and here we will talk about it first.

1. Makes you Feel Active throughout the Day

The most important benefit of working out and exercising in the morning is that it keeps you active throughout the day, says Scott Capelin. When you wake up and work out all the muscles are stretched and all the laziness that you feel is gone it not only makes you and your body feel good but also it makes you more productive throughout the day. 

2. Help you Create a Fitness Routine

People that work out in the morning are more consistent with working out, there is no room for people to skip workouts that helps the people to be a little more consistent. In this busy schedule, there are chances that you have to miss the workout if you work out in the evening because of your busy schedule or some important work. Chances to miss morning workouts are way less because it is the first thing that you will do.

Evening Workout Benefits

1. You Burn more Calories

Evening workouts are said to be more beneficial according to science, there are many aspects to that and here we will talk about one of the most important aspects. Working out in the evening can help you burn more calories. If you are focusing on working out to lose weight then working out in the evening can be best for you. You can burn extra calories that you have eaten all day to keep your body in shape.

2. Helps you Sleep Well

Another important benefit that working out in the evening is that it ensures you a better sleep. When you work out your body and all of the muscles get tired. Heavy workouts in the evening can drain all the energy that you have used while working out. And as we all know that to regain energy our body demands sleep. Getting back all exhausted from the gym will prepare your body to sleep well that can not only help your body to regain energy but will also help your body to remain fresh throughout the day which can be good for your body and your work. 


Studies have shown that the best time to work out is from 2 pm to 6 pm but in my opinion, the best time to workout and exercise is whenever you can. It is way better than not working out. No matter which time you workout, it can be morning it can be evening be consistent and regular with it and follow your routine. Apart from that if you are working out always take a healthy diet because without that healthy diet your routine is of no work. By sticking to and following the diet and routine you can achieve a good physique that you have dreamed of always. There are a lot of pros and cons of working out in the different parts of the day but here we will advise you to stick to the time and be regular here in the above article, Scott Capelin talked about the best time of the day to work out and everything you need to know about it. 

Originally Published

Workout after COVID Vaccine

Can you Workout After COVID Vaccine?

According to experts including Scott Capelin, it depends on your side effects that whether can workout after COVID Vaccine or not. The Covid vaccine can cause side effects such as fatigue, headaches and fever, as well as soreness and tenderness in the arm.

While these are short term side effects that usually only last a couple of days, they are side effects that might make you feel like you don’t want to exercise.

But interestingly, preliminary research and papers indicate that physical exercise has the potential to improve the vaccine outcome, says Scott Capelin, the fitness expert.

Link between exercising and a positive vaccine outcome

Years of research in the field of exercise – and studies looking at the effects of exercise on the immune system specifically – have shown that the immune system is responsive to the effects of exercise, which you likely know. Regular exercise and a balanced diet = a healthy immune system, right?

Well, sure, but there’s more to it than that. “In the 2009 swine flu epidemic, those who exercised regularly were found to have lower rates of infection – and less severe infections, says Scott Capelin.

However, what type of vaccine is best assisted by exercise is unknown, and that there is no agreed consensus on the amount or type of exercise that might be required, or when it needs to be undertaken.

Not to mention the fact that during exercise, there is a subtle increase in stress hormones, leading to the release of interleukin -6 (IL -6). “This is a potent anti-inflammatory mediator – meaning that, after exercise, chronic inflammation is dampened down for several hours,” explains Scott Capelin.

Bottom line:

if, post-vaccination, the arm pain subsides, or you have no side effects, Scott Capelin says you should feel free to train. If you do experience side effects, however, then it is advised to wait until they subside before you go back into full training.

Originally Published

Workout in Pandemic

COVID-19 Pandemic has Changed the Way of Workout

The COVID-19 pandemic has transformed every aspect of our lives including – business, lifestyle, health, economy, and workout, says Scott Capelin – fitness expert. It seems that fitness is one of the many industries that experience the hardest hit with the gym closures and social distancing. However, industry experts have looked for ways to weather the storm and grow stronger amidst it all. Fitness enthusiasts have also looked for ways to stay fit and sane at these trying times. This has given birth to different trends that many believe will rock the post-pandemic life.

We ask industry-expert, Scott Capelin, an established entrepreneur and health and fitness guru, sharing his views on workout trends during pandemic.

At-home fitness equipment are experiencing a massive demand

Spawned by the pandemic lockdowns and gym closures, fitness equipment retailers experience a massive sale more than ever. And while things seem to be returning to normalcy and gyms being opened, many consumers are still enjoying the conveniences that workout from home has to offer. Benches, dumbbells, resistance bands are parts of the many equipment homeowners are stocking at home. Fitness brands that are unknown are also brought to the limelight as consumer demands spike to an all-time high. The pandemic has shed more light on how important it is to make health a priority and they are ready to shell out cash on at-home equipment to stay in shape.  

Hybrid experiences becomes the norm

“Before the pandemic, conducting virtual workout classes seems far away into the future. But 2020 has seen an explosion in digital solutions as fitness experts are finding a new way to deliver their services’’, Scott Capelin says.  “I believe that the businesses will incorporate more in-person classes and online classes. Fitness enthusiasts have grown used to the convenience and flexibility that hybrid experience is offering and this isn’t stopping anytime soon,” Scott adds. Brands who didn’t have an online presence a few years ago are now embracing digital solutions and in-person service to provide ultimate experience. You don’t have to drive kilometres to gyms. You can always workout during work break or between zoom meetings. Consumers’ interest and mindset are changing and fitness experts are here for it. 

Bite-sized work out becomes the way out for a busy schedule

For anyone having a hard time going to the gym due to a heavy schedule or couldn’t work out as they like, a bite-sized workout has been the answer to a crazy life schedule. “I am a huge fan of bite-sized workouts and the idea of exercise “snacks” to keep the blood pumping is a good one. Even if it’s only 12 minutes anytime you have the time. Working out smart doesn’t have to be hard, doesn’t have to be in a fancy gym and they definitely don’t have to be long, “Scott Capelin explains. It’s the little things that add up and studies have shown that smaller sessions of exercise are very effective in keeping diseases at bay.

Gyms are coming up with innovative ways of conducting fitness classes outside

Many gyms are going creative in order to ensure safe workout. Some are practicing the highest standard of hygiene putting down safety measures such as hand sanitizing, wearing of masks and social distancing. Others are going creative to ensure fitness classes still remain an enjoyable one. Fitness is being taken beyond the four walls of the gym to outdoors with social distancing still being practiced. Another trend is the use of bubbles to ensure social distancing while exercising outside. “While it might take some time for the pandemic to be over, fitness experts still need to look for ways to keep clients active and healthy in a world that is battling with COVID-19,” Scott Capelin concludes.

Originally Published