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Push-ups are a classic exercise; they’re the base of many strength workouts.
This exercise builds upper body strength and bigger muscles.
Doing different variations helps you work different muscles, improves your balance, and strengthens you.
Whether you’re into fitness or sports, mastering different variations will help you improve.
This blog shows you some great variations to try.
Push-ups are super versatile!
Beginners and experts alike can benefit from them.
This exercise helps you build bigger muscles, strengthens your core (your middle), and makes you stronger for everyday activities.
Let’s dive into the awesome benefits!
Working Different Muscles
One great thing about different push-ups is that they work different muscles more.
Normal push-ups mainly work your chest, shoulders, and the backs of your arms (triceps).
But if you change where you put your hands or how you position your body, you can hit more muscles.
For example:
- Wide-Grip Push-Ups: Put your hands wider than your shoulders. This works your chest and shoulders more.
- Diamond Push-Ups: Make a diamond shape with your hands. This works your triceps and the middle of your chest.
- Incline Push-Ups: Put your hands on a bench or something raised. This works the lower part of your chest and shoulders; it’s easier on your body too.
By changing things up, you challenge your muscles in new ways and build more muscle; you avoid getting stuck.
Stronger Core
Different push-ups not only help your arms and chest but also strengthen your core.
Keeping good form during push-ups makes you use your tummy muscles to keep your body straight.
Some of these exercises are especially good for your core:
- Decline Push-Ups: Put your feet up on a bench or chair; this makes your core work much harder.
- Plank Push-Up Transitions: Go back and forth between a plank and a push-up position. This is a killer core workout!
A stronger core helps you have better balance and posture.
Plus, a strong core helps with other exercises and everyday stuff and makes you less likely to get hurt.
Better Strength for Everyday Life
“Functional strength” means being able to do everyday stuff easily.
Different push-ups help with this because they improve your muscle coordination, how easily you move, and your stamina.
For example:
- Clap Push-Ups: You jump in the air between each push-up. This builds explosive power and quickness.
- Side-to-Side Push-Ups: You move to one side and then back during each push-up; this works the muscles involved in moving things or playing sports.
Doing different push-ups helps you build muscle *and* strength that you can use in your daily life.
Easy Beginners Push-Ups You Should Try
If you are new to strength training, start with these easy push-ups.
They help build muscles, improve your stamina, and build your confidence.
Wide-Grip
These are just like normal push-ups, but your hands are wider than shoulder-width apart.
This makes you work your chest muscles more.
- It works your chest muscles more.
- It strengthens your shoulders.
Here’s how to do them:
- Start in a plank, hands wider than your shoulders.
- Keep your body in a straight line.
- Bend your elbows and lower your chest.
- Push back up.
Diamond Push-Ups
This variations target your triceps (back of your arm) and the inside of your chest.
You make a diamond shape with your hands.
- They really work your triceps.
- They improve your coordination and balance.
Here’s how to do them:
- Start in a plank position, putting your hands close together so your thumbs and pointer fingers make a diamond.
- Keep your elbows close to your body as you go down.
- Push back up.
Incline Push-Ups
These are easier than regular push-ups because you put your hands on something higher, like a chair or bench.
This means you don’t have to push as much of your weight up.
- You can easily change how hard they are by changing the height.
- They work the lower part of your chest.
Here’s how to do them:
- Put your hands on an elevated surface.
- Keep your body straight.
- Lower your chest.
- Push back up.
These basic variations will help you get stronger and ready for harder ones.
Intermediate Variation You Should Try for Strength
As you get stronger, try these more challenging variations!
These push your limits and build more muscle.
These help with your balance and control too.
Decline Push-Ups
These work the top part of your chest and shoulders.
You put your feet up higher than your hands.
Try using a chair or a step for your feet.
Here’s how to do them:
- Start in a push-up but with your feet up on something. Make sure your body is completely straight.
- Lower yourself down, keeping your elbows at about a 45-degree angle.
- Push back up.
Spiderman Push-Ups
These are like Spiderman climbing a wall!
They work your core (middle) and are good for coordination.
Here’s how to do them:
- Start in a regular push-up position.
- As you lower down, bring one knee up to your elbow; it’s like climbing.
- Push back up and bring your leg back down.
- Repeat on the other side.
Explosive Push-Ups
These are fast variations where you push up hard enough to put your hands off the ground briefly.
It’s a great way to get bigger muscles and faster reactions.
Here’s how to do them:
- Start in a regular push-up.
- Push up very quickly and try to clap your hands together before you land.
- Try to land softly.
Advanced Push-Ups You Should Try
When you’re really strong, it’s time for super challenging variations
These need a lot of strength, great balance, and control:
One-Arm Push-Ups
These are difficult. You only use one arm to do this variation.
It takes incredible strength, and your core has to work hard!
Here’s how to do them (start slowly and only go as far as you can):
- Put one hand down and the other at your side or behind your back. Put your feet wide apart for balance.
- Lower yourself down slowly and carefully using just one arm.
- Push yourself back up with the same arm.
Archer Push-Ups
These work each arm and shoulder separately.
Here’s how to do them:
- Start in a wide push-up position.
- As you lower, lean to one side. One area will be pretty much straight. Mostly, you will be using the other arm.
- Push back to the starting position and repeat on the other side.
Typewriter Push-Ups
These are a mix of holding and moving from side to side.
Here’s how to do them (start slowly!):
- Start with wide arms, like a wide push-up.
- Keeping your chest low, shift your weight to one side. The opposite arm will be mostly straight.
- Move to the other side, and repeat.
Tips to Make Push-Ups Work Best for You
Doing different variations of this exercise helps you build muscles, but doing them correctly is very important!
Here are some tips.
Warm Up First
Always warm up before doing this exercise!
This gets the blood flowing to your muscles and can help prevent injuries.
A short run or some jumping jacks for 5-10 minutes is great, then do arm and shoulder stretches; this prepares your muscles for work.
Perfect Your Form
Always do them correctly.
This protects you from injuries and makes your muscles work better:
- Keep your tummy muscles tight.
- Keep your body straight, from head to heels.
- Go up and down slowly and with control.
Make Them Harder Gradually
Start with easy variations and slowly make them harder as you get stronger.
For example:
- Start with knee variations.
- Then, do regular push-ups.
- Then try decline or incline push-ups, and so on.
Do different variations in each workout to work your muscles in many ways.
Don’t Just Do Push-Ups
Do other exercises too!
Don’t only work your arms and chest muscles; include exercises to strengthen your back, legs, and core.
This prevents injuries and keeps you well-rounded.
Plan Your Workouts
Plan when you will do these exercises.
Maybe do them every other day to let your muscles rest.
Set Goals
Setting goals for what variations you’ll do will motivate you!
For example:
- Do 2-5 more push-ups each week.
- Learn a new kind of push-up each month.
Change your goals based on how you are doing.
Listen to Your Body
Push yourself, but not too much!
If you feel pain (other than normal muscle tiredness), don’t ignore it.
It might mean you need to rest or change how you’re doing the exercise.
Rest is important for your muscles to recover.
Keep Track of Your Progress
Keep a journal or use an app to track how you’re doing.
Write down the exercises you do, how many reps, and how your body feels.
This lets you see your progress, set new goals, and celebrate your wins!
Following these tips will help you get the most out of this exercise.
You’ll get stronger faster, and you’ll stay healthy.
Final Thought
Doing different variations is great for getting bigger muscles and building overall strength.
They work many muscles and help with balance and stamina.
Do them correctly and pay attention to your body!
Start slow, and build up your push-up skills to get all the benefits.
Remember to include other exercises too so you are strong from head to toe!
We’d love to hear from you!
What variations have you tried?
Please leave your comments below!
