Push-ups are one of the most effective bodyweight exercises that can help you build upper body strength and tone your muscles. They target multiple muscle groups, especially the chest, shoulders, triceps, and core. However, doing the same old push-ups every day can get boring and less challenging over time. That's why you need to mix up your workout routine by trying out different push-up variations that will keep your muscles guessing and help you achieve your fitness goals faster.
Here are some push-up variations that you can try out to add more challenge and variety to your workout routine:
1. Wide-Arm Push-Ups
This variation targets your chest muscles more than the traditional push-up, as it requires you to place your hands wider apart than shoulder-width. To do a wide-arm push-up, start in a plank position with your hands placed wider than shoulder-width apart. Lower your body down until your chest almost touches the ground, then push back up to the starting position. Keep your core engaged and your elbows slightly bent to prevent injury.
2. Diamond Push-Ups
This variation targets your triceps more than the traditional push-up, as it requires you to place your hands close together in the shape of a diamond. To do a diamond push-up, start in a plank position with your hands placed close together under your chest. Lower your body down until your chest almost touches your hands, then push back up to the starting position. Keep your elbows close to your body throughout the movement to engage your triceps.
3. Incline Push-Ups
This variation is perfect for beginners who are not yet strong enough to do traditional push-ups on the ground. It also targets the upper chest muscles more than traditional push-ups, as it requires you to elevate your feet on a bench or step. To do an incline push-up, start in a plank position with your feet elevated on a bench or step. Lower your body down until your chest almost touches the ground, then push back up to the starting position.
4. Decline Push-Ups
This variation is more challenging than traditional push-ups, as it requires you to elevate your hands on a bench or step and place your feet on the ground. It also targets the lower chest muscles more than traditional push-ups. To do a decline push-up, start in a plank position with your hands elevated on a bench or step and your feet on the ground. Lower your body down until your chest almost touches the ground, then push back up to the starting position.
5. Plyometric Push-Ups
This variation is great for building explosive power and increasing upper body strength. It requires you to do a clap between each rep, which will challenge your upper body muscles and cardiovascular system. To do a plyometric push-up, start in a plank position with your hands shoulder-width apart. Lower yourself down into a push-up, then explosively push yourself off the ground and clap once before landing back in the starting position.
6. Spiderman Push-Ups
This variation targets not only your upper body muscles but also engages your obliques and hip flexors as well. It requires you to bring one knee up towards the elbow on the same side during each rep. To do a Spiderman push-up, start in a plank position with your hands shoulder-width apart. As you lower yourself down into a push-up, bring one knee up towards the elbow on the same side. Push yourself back up to the starting position and repeat on the other side.
7. One-Arm Push-Ups
This variation is one of the most challenging ones as it requires incredible core stability and upper body strength. It involves performing a full push-up but with only one arm supporting you while keeping the other arm close to or behind you throughout each rep. To do a one-arm push-up, start in a plank position with one hand placed behind or close to you while keeping the other hand at shoulder-width distance from its usual spot for regular push-ups. Lower yourself down into the push-up until touching ground with chest or arms at ninety degrees angle before pushing yourself back up using only one arm.
Incorporating different variations of push-ups into our workout routine can help us prevent plateauing and promote muscle growth by challenging our bodies differently each time we work out our upper body muscles. By trying out these variations mentioned above, we can keep things interesting for ourselves while also achieving our desired fitness goals faster than ever before!
