Push-ups are a classic bodyweight exercise that can help you build strength and muscle mass in various parts of your body. By incorporating different variations into your workout routine, you can target different muscle groups and enhance your overall fitness. Here are eight essential push-up variations to add to your workout:
1. Standard Push-Up
The standard push-up is a foundational exercise that targets the chest, shoulders, triceps, and core. Start in a plank position with your hands shoulder-width apart, lower your body until your chest nearly touches the floor, and then push back up to the starting position.
2. Wide Grip Push-Up
The wide grip push-up places more emphasis on the chest muscles. Position your hands wider than shoulder-width apart and perform the push-up with the same form as the standard push-up.
3. Close Grip Push-Up
The close grip push-up targets the triceps more intensely. Place your hands close together directly under your chest and perform the push-up with your elbows close to your body.
4. Decline Push-Up
The decline push-up shifts more of the focus to the upper chest and shoulders. Elevate your feet on a bench or box while performing the push-up to increase the difficulty.
5. Incline Push-Up
The incline push-up is a beginner-friendly variation that targets the lower chest and shoulders. Place your hands on a raised surface such as a bench or step and perform the push-up with your body at an angle.
6. Diamond Push-Up
The diamond push-up is an advanced variation that targets the triceps and inner chest. Place your hands close together in a diamond shape under your chest and perform the push-up with your elbows close to your body.
7. Pike Push-Up
The pike push-up is a challenging variation that targets the shoulders and upper chest. Start in a downward dog yoga position with your hips raised and perform the push-up by lowering your head towards the floor and then pushing back up.
8. Archer Push-Up
The archer push-up is an advanced variation that targets the chest, shoulders, and arms asymmetrically. Start in a standard push-up position and lower your body to one side while keeping the other arm straight, then push back up and switch sides.
Incorporating these push-up variations into your workout routine can help you build strength and muscle mass in various parts of your body. Start with the variations that match your fitness level and gradually progress to more challenging ones as you get stronger. Remember to maintain proper form and listen to your body to avoid injury.