Push-ups are a great way to build strength and muscle mass in the chest, triceps, shoulders, and core. When you do a push-up, you use your chest, triceps, shoulders, and core to support your body weight. This helps to build strength and muscle mass in these areas.
Push-ups are accessible for lifters of all skill levels. Depending on your strength and ability, you can modify the push-up exercise to make it easier or harder.
For example, you can start with your knees on the ground instead of your toes, or you can do push-ups from an elevated surface.
Traditional Push-Up
A traditional push-up is a bodyweight exercise that works the chest, triceps, and shoulders. It is a great way to build upper body strength and muscle mass.
To do a traditional push-up, start in a plank position with your hands shoulder-width apart and your body straight from your head to your heels.
Lower your body down until your chest touches the ground, then push yourself back to the starting position.
How to Do Traditional Push-ups:
- Keep your core engaged throughout the entire movement.
- Don’t let your hips sag or your back arch.
- Keep your elbows tucked in close to your body.
- Pause momentarily at the bottom of the movement before pushing yourself back up.
If you are unable to do a traditional push-up, there are a few modifications that you can try:
Do push-ups from your knees instead of your toes. Place your hands on an elevated surface, such as a bench or a table. Use a resistance band to help you get started.
As you get stronger, you can gradually increase the number of push-ups you do. You can also add variations to the exercise, such as clapping, wide-grip, or archer push-ups.
Push-ups are a great way to build upper body strength and muscle mass. They are simple and effective exercises that can be done anywhere.
Close-Grip Push-Up
A close-grip push-up is a variation of the traditional push-up that targets the triceps more than the chest. To do a close-grip push-up, place your hands shoulder-width apart, or even closer, with your fingers pointing forward.
Lower your body down until your chest touches the ground, then push yourself back to the starting position.
How to Do Close-Grip Push-Ups
- Keep your core engaged throughout the entire movement.
- Don’t let your hips sag or your back arch.
- Keep your elbows tucked in close to your body.
- Pause momentarily at the bottom of the movement before pushing yourself back up.
Close-Grip Push-Up Benefits
Close-grip push-ups are a variation of traditional push-ups that target the triceps more than the chest. They are a great way to build triceps strength and muscle mass.
Here are some of the benefits of close-grip push-ups:
- Close-Grip Push-Ups help to build triceps strength.
- They help to build muscle mass in the triceps.
- Close-Grip Push-Ups help to improve posture.
- They help to strengthen the core.
- Close-Grip Push-Ups help to improve cardiovascular health.
- They are low-impact exercise that is easy on the joints.
Close-Grip Push-Up Form
To do a close-grip push-up, start in a plank position with your hands shoulder-width apart or even closer, with your fingers pointing forward. Lower your body down until your chest touches the ground, then push yourself back to the starting position.
Spiderman Pushups
Spiderman pushups are a variation of traditional pushups that require more core strength and coordination. They are a great way to build upper body strength and muscle mass.
Benefits of Spiderman Pushups
Spiderman pushups offer several benefits, including:
- Spiderman Pushups help to build upper body strength.
- They help to build muscle mass in the chest, triceps, and shoulders.
- Spiderman Pushups help to improve posture.
- They help to strengthen the core.
- Spiderman Pushups help to improve cardiovascular health.
- They are low-impact exercise that is easy on the joints.
How to Do Spiderman Pushups
- To do a Spiderman pushup, start in a plank position with your hands shoulder-width apart and your body straight from your head to your heels.
- Lower your body down until your chest touches the ground, then push yourself back to the starting position.
- As you lower your body, bend your right knee and bring it up towards your right elbow.
- Pause momentarily, then push yourself back to the starting position and extend your right leg.
- Repeat on the left side.
Spiderman Pushup Challenges
There are many different Spiderman pushup challenges that you can try. Here are a few examples:
The 30-Day Spiderman Push-Up Challenge:
This challenge involves doing several Spiderman push-ups each day for 30 days. The number of Spiderman push-ups you do each day gradually increases as you progress through the challenge.
The 100 Spiderman Push-Up Challenge:
This challenge involves doing 100 Spiderman push-ups in a single set. It is a challenging goal but can be achieved with hard work and dedication.
The Spiderman Push-Up Progression Challenge:
This challenge involves gradually increasing the difficulty of your Spiderman push-ups over time. You can do this by adding variations to the exercise, such as clapping, wide-grip, or archer push-ups.
No matter your chosen challenge, starting slowly and gradually increasing the difficulty as you get stronger is important. It is also important to listen to your body and rest when necessary. Spiderman Pushup Challenges
Plyometric Push-ups
Plyometric push-ups are a variation of traditional push-ups performed with an explosive movement. Plyometric push-ups are a great way to build upper body strength and power. They are also challenging exercises that can help you improve your fitness.
If you are new to plyometric push-ups, starting slowly and gradually increasing the difficulty as you get stronger is important.
How to Do a Plyometric Push-Up
- Plyometric push-ups are a variation of traditional push-ups performed with an explosive movement.
- To do a plyometric push-up, start in a plank position with your hands shoulder-width apart and your body straight from your head to your heels.
- Lower your body until your chest touches the ground, then push yourself back up with an explosive movement.
- As you push yourself back up, clap your hands together in front of your chest.
Benefits of Plyometric Push-Ups
Plyometric push-ups offer several benefits, including:
- Plyometric push-ups help to build upper body strength.
- They help to build muscle mass in the chest, triceps, and shoulders.
- They help to improve posture.
- Plyometric push-ups help to strengthen the core.
- They help to improve cardiovascular health.
- Plyometric push-ups are low-impact exercise that is easy on the joints.
Plyometric Push-Up Workout Plan
Here is a sample plyometric push-up workout plan that you can try:
| Warm-Up | Do 5-10 minutes of light cardio, such as jogging or jumping jacks. |
| Work | Do 3 sets of 10-12 plyometric push-ups. |
| Cool-Down | Do 5-10 minutes of static stretching, such as holding each stretch for 30 seconds. |
Superman Push-Ups
Superman push-ups are a variation of traditional push-ups performed with a different range of motion. Superman push-ups are a great way to build upper body strength and power.
They also help to improve posture and core strength. If you are new to Superman push-ups, starting slowly and gradually increasing the difficulty as you get stronger is important.
How to do Superman Push-Ups
- To do a Superman push-up, start in a plank position with your hands shoulder-width apart and your body straight from your head to your heels.
- Lower your body until your chest touches the ground, then push yourself back up.
- As you push yourself back up, extend your arms and legs to the sides, forming a “T” shape.
Superman Push-Ups for Beginners
If you are new to Superman push-ups, starting slowly and gradually increasing the difficulty as you get stronger is important. Here are a few tips for beginners:
- Start with push-ups from your knees.
- Place your hands on an elevated surface, such as a bench or a table.
- Use a resistance band to help you get started.
Superman Push-Ups for Chest
Superman push-ups are a great way to build chest strength. When doing Superman push-ups, focus on keeping your chest up and your back flat.
Superman Push-Ups for Triceps
Superman push-ups are also a great way to build triceps strength. When doing Superman push-ups, focus on keeping your elbows close to your body.
Superman Push-Ups Benefits
- Superman push-ups help to build upper body strength.
- They help to build muscle mass in the chest, triceps, and shoulders.
- Superman push-ups help to improve posture.
- They help to strengthen the core.
- Superman push-ups help to improve cardiovascular health.
- They are low-impact exercise that is easy on the joints.
The Takeaways
These exercises are great ways to build upper body strength and power. They also help to improve posture and core strength.
If you are new to any of these exercises, starting slowly and gradually increasing the difficulty as you get stronger is important.