If you have ever spent any time working out, you have likely done a push-up or two. And whether you are new to fitness or a seasoned veteran, most people can benefit from adding more push-ups to their workout routine. However, when people think of push-ups, they typically only think of one way to do it. But, there are multiple ways to do this exercise that can target different muscles and have you feeling the burn in new ways. This article will find a few different push-up variations everyone should try!
Why The Push-Up Is Ageless
The push-up is one of the most classic exercises, and for a good reason. You can perform this simple move anywhere, and it works multiple muscle groups at once, making it an efficient way to get a workout. Moreover, the push-up is an ageless exercise, meaning people of all ages can perform it. Unlike some other exercises that strain the joints, the push-up is low-impact, making it a good option for people of all fitness levels. And because you can customize it to suit any fitness level, the push-up is an exercise you can perform throughout your lifetime. So whether you’re looking for a quick workout or a lifelong fitness solution, the push-up is a great option. The push-up has been around for centuries, and in that time, people have come up with different variations on this classic move. While the traditional push-up is a great exercise, mixing things up with different variations can help you target different muscles and keep your workouts interesting. Here are a few different push-up variations to try:
The Standard Push-Up
The standard push-up is a simple but effective exercise that can be done anywhere and requires no special equipment. It works the chest, shoulders, arms, and core muscles and can help improve strength and endurance. To do a standard push-up, start in a plank position with your hands on the ground beneath your shoulders and your legs extended behind you; lower your body until your chest nearly touches the ground, then press back up to the starting position. Keep your core engaged and your body in a straight line throughout the exercise; avoid arching your back or letting your hips sag.
The triangle push-up is an excellent exercise for toning the arms and chest. Start in a standard push-up position with your hands shoulder-width apart to do a triangle push-up. Then, move your left hand closer to your right so that your thumbs form a triangle shape beneath your chest. Keeping your core engaged, lower yourself until your chest touches the ground, then press back up to the starting position.
Triangle push-ups are a great way to add variety to your workout routine, and you can do them almost anywhere. Keep your elbows close to your body throughout the exercise; flaring them out will stress your joints unnecessarily. Repeat the exercise on the other side by reversing the position of your hands.
The wide-arm push-up is a great way to build upper body strength. By widening your arms, you force your chest and shoulders to work harder to complete the move. This push-up variation also recruits more stabilizer muscles, making it an excellent exercise for improving overall strength and stability.
To perform a wide-arm push-up, place your hands wider than shoulder-width apart and lower yourself until your chest touches the ground. From here, press back up to the starting position. Keep your core engaged throughout the movement to protect your lower back.
Staggered Hands Push-Up
The staggered hand push-up is a variation of the traditional push-up that can help increase the difficulty of the exercise. To do a staggered hand push-up, begin in the same position as a regular push-up, with your hands shoulder-width apart and your feet hip-width apart. Then, move one hand slightly forward so that it is in line with your shoulder and the other hand slightly back so that it is in line with your hip.
As you lower yourself down, keep your body in a straight line and be sure to bend your elbows evenly. The staggered hand push-up can be challenging at first, but it is an excellent way to mix up your workout routine and build upper body strength.
The cross-body push-up is a great way to work your chest, shoulders, and triceps. To do a cross-body push-up, start in a regular push-up position. Then, lower yourself down so that your right elbow is touching the ground and your left hand is reaching across your body to touch the ground next to your right shoulder. Push yourself back to the starting position, and then repeat with your left elbow and right hand.
The cross-body motion helps to engage your chest muscles more than a traditional push-up and also works your shoulders and triceps harder. As a result, it’s a great exercise to add to your upper body workout routine. Give it a try the next time you’re looking for a way to mix things up!
If you’re looking to make a standard push-up a little more challenging, give the shoulder-tap push-up a try! Shoulder-tap push-ups are a great way to add a little extra challenge to your standard push-up routine. To do a shoulder-tap push-up, start in a standard push-up position with your hands shoulder-width apart and your feet hip-width apart. Lower yourself until your chest is just above the ground, then press back up to the starting position.
As you press up, lift one hand off the ground and tap the opposite shoulder. Return your hand to the ground, then repeat on the other side. Continue alternating sides for the desired number of reps.
Give Some Of These Push-Up Variations A Try!
Many push-up variations can help you target different muscle groups and improve your overall strength. These are just a few push-up variations you can try, so get creative and see what works best for you! Be sure to mix things up and try out different variations to keep your workout routine interesting. And remember, the key to a perfect push-up is proper form. So be sure to keep your body in a straight line and your core engaged throughout the entire movement. With a bit of practice, you’ll be nailing those push-ups in no time!