EXERCISE: Push-Ups to the Next Level with Variations

- October 10, 2023

EXERCISE: Push-Ups to the Next Level with Variations

Hey there, fitness fanatic!

Looking for a way to spice up your push-up workouts? Try push-up variations!

Push-ups are a great exercise for building strength and endurance in the chest, shoulders, triceps, abs, lower back, glutes, forearms, and grip. But by changing the position of your hands and body, you can target different muscle groups and make the exercise more challenging.

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Here are some of the most popular push-up variations:

Wide push-ups: Place your hands slightly wider than shoulder-width apart to target your chest muscles more intensely.
Narrow push-ups: Place your hands slightly closer together than shoulder-width apart to target your triceps muscles more intensely.
Decline push-ups: Place your feet on a raised surface, such as a bench or chair, to make the exercise more challenging.
Incline push-ups: Place your hands on a raised surface, such as a bench or chair, to make the exercise easier.

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Diamond push-ups: Bring your hands together in a diamond shape in front of your chest. This variation is more challenging than traditional push-ups because it concentrates the weight on a smaller area of your chest.
Spiderman push-ups: As you lower yourself down, bring one knee towards your elbow. Repeat on the other side. This variation targets your core muscles in addition to your chest, shoulders, and triceps.
Plyometric push-ups: As you push yourself up, explode off the ground and clap your hands together. Be sure to land softly to avoid injury.
Pike push-ups: To do a pike push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Walk your feet forward until your body forms a triangle shape, with your hands at the front of the triangle and your feet at the back. Lower your body down until your chest touches the ground, then push yourself back up to the starting position.

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How to do a push-up correctly

To do a push-up correctly, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels.

Lower yourself down until your chest touches the ground, then push yourself back up to the starting position.

Be sure to keep your core engaged and your back straight throughout the entire movement. If you find yourself struggling to maintain good form, try doing push-ups on your knees.

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How to incorporate push-up variations into your workout routine

To incorporate push-up variations into your workout routine, simply add them to your existing routine or create a new routine that includes a variety of variations.

You can do push-ups as part of a circuit or as a standalone exercise.

If you're new to push-up variations, start with easier variations and gradually work your way up to more challenging variations.

You can also modify the variations to make them easier or more difficult. For example, you can do push-ups on your knees or place your hands on a raised surface to make them easier.

Or, you can add weight to your back to make them more challenging.