1.Advanced Push-Up Variations
Push-ups are a classic exercise for building upper body strength, but for those looking to take their workouts to the next level, advanced push-up variations offer a challenging and effective way to build practical strength. These variations target different muscle groups and increase the difficulty of traditional push-ups, providing a comprehensive workout for the upper body.
2. Wide Push-Up
The wide push-up places less emphasis on the triceps and more on the chest muscles, making it an excellent variation for building pec strength. By positioning your hands wider than shoulder-width apart, you engage the chest muscles to a greater extent.
3. Fingers Out Push-Up
For individuals with shoulder or wrist issues, the fingers out push-up is a great alternative. By positioning your fingers away from your body, you can alleviate strain on the joints while still targeting the chest, shoulders, and triceps.
4. Superman Push-Up
Named for its resemblance to the flying superhero, the superman push-up is a challenging variation that targets the core and lats. By lifting your hands and feet off the ground simultaneously, you engage multiple muscle groups and improve overall stability and strength.
5. Clapping Push-Up
Clapping push-ups are an explosive variation that requires you to push your body off the ground with enough force to clap your hands together before landing. This exercise develops explosive strength and power in the chest, shoulders, and triceps.
6. Walking Push-Up
Walking push-ups involve moving your body forward with each repetition, requiring strength and control with each step. While less flashy than clapping push-ups, walking push-ups are an effective way to build strength and endurance in the upper body.
7. Spiderman Push-Up
The spiderman push-up is a dynamic variation that incorporates a twisting motion, mimicking the movement of crawling. This exercise targets the chest, shoulders, and core while improving overall agility and coordination.
8. Scorpion Push-Up
The scorpion push-up is an advanced variation that challenges both strength and mobility. By stretching one leg behind you while performing a push-up, you engage the muscles of the anterior body and improve flexibility in the hips and torso.
9. Narrow Push-Up
The narrow push-up, also known as the diamond push-up, targets the triceps and chest muscles. This variation is an excellent precursor to the single-arm push-up, as it strengthens the muscles required for unilateral pushing movements.
10. Side to Side Push-Up
In the side to side push-up, you load one side of your body while in the bottom position, providing an added challenge to the traditional push-up. This variation improves stability and strength in the chest, shoulders, and core.
