A humble yet effective push-up requires no equipment other than your own body, a flat surface, and the will to press on. This old-school move targets your chest, shoulders, triceps, and core muscles all at once, making it one of the most efficient functional exercises around.
But have you tried every variation of the push-up out there? If not, it’s time to switch up your routine with some new (and maybe even more challenging) versions of this trusty move. Let’s look at some different types of push-ups and see how each can help you achieve your fitness goals.
Standard Push-Up: A standard push-up starts from the plank position, with your body in a straight line from head to toe and your hands placed slightly wider than shoulder-width apart. From there, you lower your body until your chest is just an inch or two above the ground, then press back up to the starting position.
1- Diamond/Close-Hand Push-Up
The diamond push-up is a great triceps builder. To do this variation, start in the standard push-up position but with your hands placed close together in front of the center of your chest, forming a diamond shape. Lower your body as you would in a standard push up, then press back up to the starting position.
2- Wide Push-Up
For wide push-ups, hands are placed significantly wider than shoulder-width apart. This variation targets chest muscles and the front of the shoulders more than the triceps.
3- Incline/Decline Push-Up
For the incline version, place your hands on the edge of a raised surface with your feet on the ground, then lower your body and press back up. It’s great for targeting your upper chest.
To do the decline push-up, place your feet on an elevated surface with your hands on the ground, then make the same motion. This one works your lower chest muscles more.
4- Sphinx Push-Up
The Sphinx push-up is a great way to target your tricep muscles while still getting some chest action. To do this variation, put your forearms flat on the ground and prop yourself up so that only your elbows and toes are touching the ground. From there, repeat the standard push-up motion.
5- Flying Push-Up
The flying push-up is a great variation for increasing shoulder mobility. To do this, start in the standard position but as you push the ground away, force yourself off the ground and then land back on your hands in the original position.
6- Crossbody Push-Up
This one is similar to the wide push-up but with an added challenge. Start with the plank position and hands wider than shoulder-width apart, but instead of keeping your body in a straight line, twist your torso to one side as you lower yourself down. Return to the plank position and repeat on the other side.
With these variations, you can keep your push-up workouts interesting and challenging while also working for different muscle groups. If you’re interested in getting personalized workout recommendations, sign up for personal training at VIP Supreme, and let us help you achieve your fitness goals!