1. Push Up Variations
Push-ups are a classic bodyweight exercise that targets multiple muscle groups and offers numerous variations to challenge yourself. In this article, we’ll explore seven essential push-up variations that can help you build strength and muscle throughout your entire body.
2. Standard Push-Up
The standard push-up is the foundation of all push-up variations. It targets the chest, shoulders, triceps, and core muscles. Begin in a plank position with your hands shoulder-width apart, lower your body until your chest nearly touches the ground, then push back up to the starting position.
3. Wide-Grip Push-Up
To perform a wide-grip push-up, place your hands wider than shoulder-width apart. This variation emphasizes the chest muscles while also engaging the shoulders and triceps to a lesser extent. It’s an excellent way to add variety to your push-up routine and target different muscle groups.
4. Close-Grip Push-Up
The close-grip push-up targets the triceps and inner chest muscles. Place your hands close together directly under your chest, forming a diamond shape with your thumbs and index fingers. Keep your elbows close to your body as you perform the push-up, focusing on squeezing your triceps at the top of the movement.
5. Decline Push-Up
Elevate your feet on a stable surface such as a bench or step to perform a decline push-up. This variation shifts more of your body weight onto your upper chest and shoulders, increasing the difficulty of the exercise. Maintain a plank position with your hands on the ground and lower your chest towards the ground as you perform the push-up.
6. Incline Push-Up
Conversely, the incline push-up reduces the difficulty by placing your hands on an elevated surface such as a bench or step. This variation is excellent for beginners or those looking to target their lower chest and triceps. Maintain a plank position with your feet on the ground and your hands on the elevated surface as you perform the push-up.
7. Pike Push-Up
The pike push-up is an advanced variation that targets the shoulders and upper chest. Start in a downward dog yoga position with your hips high and your body forming an inverted V shape. Lower your head towards the ground by bending your elbows, then push back up to the starting position.
8. Clapping Push-Up
For an explosive full-body workout, try the clapping push-up. Perform a standard push-up explosively, pushing off the ground with enough force to lift your hands off the ground. Clap your hands together before returning them to the starting position. This variation improves explosive power and coordination.
