Here are the 10 Push-Up Variations You Need To Try
Push-ups are essentially one of the first physical exercises most people learn to perform while growing up. They are a very simple chest exercise and since push-ups are a symbol of strength, they are one of the most common physical competitions people engage in around the world. They are also a functional exercise, which can help in a variety of ways. In this post, we detail 10 push-up variations you need to add to your bodyweight workout routine that are great for overall strength.
Push-Up Overview
For many years, people have neglected the push-up during their training, completely leaving it out of their routine. They think it is a simple bodyweight movement where you just push yourself up from the floor, and get a little bit of a chest pump, but don’t really break down the muscle enough for it to grow.
Although there is a lot more to push-ups than many people realize. The traditional push-ups target the chest but there are many other variations of this exercise which work other muscle groups.
Traditional / Basic Push-Ups
Everyone needs to start somewhere and the traditional push-ups are for the people who are just starting to workout. In this exercise, you lay down facing the floor with your hands placed on the floor at each side of your chest, the same placement that you would have your hands on the barbell during the bench press. If this variation is hard for you, you should start with kneeling push-ups or wall push-ups until you build strength.
Diamond Push-Ups
While the traditional push-ups primarily work your chest, the diamond push-ups are efficient at engaging your triceps more than your chest. In diamond push-ups, you form a triangle by joining both your thumbs and index fingers under your chest, almost like a close grip bench press.
Superman Push-Ups
Superman push-ups are one of the harder forms of push-ups, and for good reason. This exercise engages your core and requires some solid shoulder strength to complete it. Lie down facing the floor with your arms and legs stretched out, then perform the push-ups using your shoulders. Yes, it sounds insane, but it is a push-up variation.
Clap Push-Ups
There are only a few other push-ups variations which can increase your strength and explosiveness like the clap push-ups. Perform a traditional push-up, explode your way up so your hands are off the ground. Clap on each individual rep while your hands while you’re in the air.
Spiderman Push-Ups
You’re wrong if you thought push-ups can only engage and develop your chest. Another superhero variation of push-ups, Spiderman push-ups work your core and help you in developing the obliques. Get into the traditional push-up position, raise your right leg to your right elbow and hold it at this position while you perform a set. Repeat for the left side with your right foot on the floor.
One-Armed Push-Ups
Single-armed push-ups have been the symbol of being an absolute tank for a long time, look at the original Rocky training montage, he was doing one-armed push-ups like they were nothing. One-armed push-ups are a unilateral exercise which works one side of your body at a time. Unilateral exercises are great at fixing muscle imbalances and building strength.
Incline Push-Ups
Incline push-ups involve the same hand placements as the traditional push-ups. Although it may sound like you will be hitting the upper chest here like you would with incline dumbbell press, this exercise actually works your lower pecs and triceps. In incline push-ups, you have your feet placed on the floor while your hands are placed on an elevated platform like a bench. Your body is inclined, but you are hitting the lower chest.
Decline Push-Ups
Decline push-ups are the opposite of the incline push-ups. Though this may sound like you are hitting the lower pec like you would with a decline bench press, you are actually targeting the upper pecs here. In this exercise, your feet are placed on an elevated platform while your hands are on the floor. Decline push-ups work your upper pecs and shoulders.
Weighted Push-Ups
Weighted push-ups can be a variation of all the exercises mentioned in this article. Many times, if you are a more experienced lifter, you may feel as though you are not getting the most out of push-ups and they are not really doing too much for you. If you find any of the exercises on this list to be easy, feel free to add resistance by using weights. You can throw on a weighted vest, wrap a resistance band around you, or put some dumbbells or plates on your back while you do the movement.
One-Leg Push-Ups
Single-legged push-ups are one of the few push-ups variation which involve your lower body a bit more heavily. Raise your right leg with your left foot on the floor while you perform a set of push-ups. Then, go ahead and repeat with the left leg raised and your right foot on the floor. Doing this will also recruit your core and abs a good bit.
Benefits of the Movement
When it comes to the push-up, many people neglect it, thinking that it is better to bench press or use some machines. While those are very good options for building up the chest, adding in bodyweight exercises are great for overall strength and muscle mass. Bodyweight exercises such as push-ups are functional, meaning that they mimmic real world movements, and can translate to things as simple as getting yourself out of bed every day.
Bodyweight exercises also provide a different resistance to the muscle, and help to provide stability and balance to the muscle groups. Think, on a barbell bench press, you have a set path and limited range of motion. With a bodyweight exercise like the push up- you can change the range of motion, hand placements, all of that, to attack the muscle from different angles and really shock it.
Wrap Up
Overall, push-ups are a movement that really can bring some great benefits to the table. While they may be simple exercises, they are effective.
Which is your favorite push-up variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
