Push-ups are a staple exercise in many fitness routines, and for a good reason. Full-body exercises work multiple muscle groups, including the chest, triceps, shoulders, and core, making them a great option for building overall strength and toning the upper body.
While traditional pushups are a great starting point, many exercise variations can challenge even the most experienced fitness enthusiasts.
This comprehensive guide will cover the types of pushup variations, their benefits, and tips for proper form and technique. Whether you’re a beginner or an advanced fitness coach, there is a pushup variation that can help you reach your fitness goals.
Classic Push Up
The classic pushup is the foundation of all pushup variations and is a great starting point for beginners.
This pushup is the best exercise that requires no equipment and can be done anywhere, making it a great option for those who don’t have access to a gym.
How to Perform a Classic Push up:
- Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body towards the ground by bending your arms, keeping your body in a straight line.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
Diamond Push Up
The diamond pushup is a great variation for targeting the triceps and is a more advanced version of the classic pushup.
How to Perform a Diamond Pushup?
- Start in the same position as a classic pushup.
- Instead of placing your hands slightly wider than shoulder-width apart, place them close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body towards the ground and push back to the starting position.
- Keeping your form and technique similar to a classic pushup.
Wide Grip Push Up
The wide-grip push-up is a variation that focuses on the chest and works the muscles differently than the classic or diamond push-up.
How to Perform a Wide Grip Push-up:
- Start in a plank position with your hands positioned wider than shoulder-width apart.
- Lower your body towards the ground and push back to the starting position.
- Keeping your form and technique similar to a classic pushup.
Spiderman Push Up
The spiderman pushup is a more advanced variation that adds a core challenge to the classic pushup.
How to Perform a Spiderman Push-Up:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- As you lower your body towards the ground, bring one knee towards the opposite elbow.
- Push back up to the starting position and repeat on the other side.
Single Arm Push Up
The single-arm push-up is an advanced variation that adds a balance challenge to the classic push-up.
How to Perform a Single Arm Push Up:
- Start in a plank position with one hand under your shoulder and the other behind your back.
- Lower your body towards the ground, keeping your form and technique similar to a classic pushup, and then push back up to the starting position.
- Repeat on the other side.
Plyometric Push Up
The plyometric push-up is a high-intensity variation that adds a power component to the classic push-up.
How to Perform a Plyometric Push-Up:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground and then push up with enough force to lift your hands off the ground.
- Land softly and repeat for the desired number of reps.
Tips for Proper Form and Technique
Regardless of the push-up variation, proper form and technique are key to getting the most out of the exercise and avoiding injury.
Here are some tips to help you maintain proper form and technique when performing push-ups:
Keep Your Body in a Straight Line
When performing push-ups, it’s important to maintain a straight line from your head to your heels. This will help engage the correct muscles and prevent straining your lower back.
Engage Your Core:
Your core plays an important role in maintaining proper form and technique during push-ups.
Engage your core by tightening your abdominal muscles and keeping your body stable.
Use a Slow and Controlled Pace:
Avoid rushing through push-ups and instead focus on using a slow and controlled pace. It will help you maintain proper form and engage the right muscles.
Don’t Let your Hips Sag:
It’s important to keep your body in a straight line during pushups, which means avoiding letting your hips sag toward the ground.
Keep your Hands in the Right Position:
The placement of your hands can affect the muscles you work and your form during pushups.
Be sure to follow the instructions for the specific pushup variation you are performing.
Pushups are a versatile exercise with many variations to challenge and improve your health and fitness.
By following proper form and technique and choosing the right pushup variation for your goals, you can effectively target multiple muscle groups and reach your fitness goals.