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Types Of Push Ups, you must know

You must have tried those regular or conventional pushups once in your life but do you know little change in those regular pushups can make a lot of difference. There are many types of push-ups. Like some pushup variations focus more on the triceps, some focus more on the chest, and some focus on the shoulder and core.

And little difference in them also make pushup easy or tough. Ex – If you do decline pushups, they are harder than regular ones whereas knee pushups are easier than regular pushups. Adding pushups to your daily routine has lots of benefits.

Let’s discuss how we can make pushup games easy or difficult and how to target particular muscles. I am here with many types of push-ups that you can give a try.

These will make your gym life exciting.

Top 20 Types of Push-Ups:

Regular Push-ups

Let’s first discuss regular push up, any other variation will revolve around the regular push up. Place your hands on the floor shoulder-width apart, the palm of your hands facing the floor. Lower yourself down while bending your elbows (don’t flare your elbows try to make 45 degrees approx. with your body) as close as you can make it to the ground.

Push yourself up using the strength of your arms (rather than your core) that’s one rep. The back must be straight throughout the motion, and the whole body must be in line.

Targeted Muscles:

Pectorals (chest muscle)

Deltoids (shoulder muscle)

Triceps

Abdominal

Serratus Anterior (muscle on upper 8 or 9 ribs)

Wall Push ups

You can start your pushup journey with wall pushups as they are easier to do. Place your hands on the wall instead of on the floor.

Knee Push-ups

Kneel on the floor, hands on the floor shoulder-width apart, the palm of hands facing the floor. Lower yourself down while bending your elbows until your chest touches the ground then your pushup yourself up by straightening your hands.

Targeted Muscle:

Same as regular push-ups

 Incline Push ups

incline push ups

Take a chair/bench and put it in front of you, place your both hands on the chair and move back so that your head and feet are in one line. Lower yourself down bending your elbows until your chest touches the chair. Then push to get back in the start position.

Incline in push up will make your push up game easier.

Muscle Target:

Primarily Chest

Engages Core too.

Decline Push Ups

decline push ups

In incline push-ups you place your hands on the chair/table, now place your feet on the chair instead. Lower yourself down bending your elbows as close as you can to the ground. Then push to get back in start push up.

This variation will make push up harder.

Muscle Target:

Upper Chest

Shoulders

Military Push-ups

These are similar to the regular ones but is have one basic difference. In military push-ups, hands are closer to the body. Then perform the same as a regular push-up.

These put more stress on the triceps (also known as tricep pushups) and lats.

Spiderman Push-ups

Maintain a basic push-up position, lower yourself down. As you lower yourself down take your one leg out to the side and try to touch the elbows with your knees.

It will activate your obliques too.

Eccentric Push-ups

Maintain a regular push-up position, lower down slowly, and quickly push your body up (the rest of the things would be the same as a regular push-up). Slow eccentric part i.e. lowering part will help you gain muscles and strength faster.

Hand release push-ups

This will engage your back muscles too and it forces you to reach the hardest point of push up. Place your hands on the floor shoulder-width apart, the palm of your hands facing the floor.

Lower yourself down while bending your elbows (don’t flare your elbows try to make 45 degrees approx. with your body) until your chest touches the ground.

Lift your hands off the floor and squeeze the shoulder blades.

Lower hands to the ground and push up to the start.

Muscle Target:

Chest

Shoulder

Core

Diamond push-ups

You must have heard about these pushups, these challenge your triceps better.

Place both hands on the floor in the line of the mid-chest. Thumbs and index finger of both hands touching.

Lower yourself down as close as you can to the ground and then push yourself up.

If you are looking for push-ups that are best for the triceps then definitely “Diamond Push Up” is the one.

Clapping Push-Ups

Do it the same as the regular ones, but push with hands so much that you can clap. Ensure you give enough time to clap and get back to the lower plank position. This will take your pushup game to another level.

Wide arm push-ups

Place your hands on the floor wider than shoulder-width apart, the palm of your hands facing the floor.

Lower yourself down while bending your elbows as close as you can to the ground.

These emphasize more on chest muscles and these are easier to do.

Muscle Target:

Chest

Shoulder

One-legged push-ups

Place your hands on the floor shoulder-width apart, the palm of your hands facing the floor. Lift your one leg.

Lower yourself down while bending your elbows (don’t flare your elbows try to make 45 degrees approx. with your body) as close as you can to the ground.

And then repeat with another leg.

This emphasis on quads muscle of root leg and glutes muscle of the leg which is not on the ground

Knuckle Push-Ups

Place your fist on the floor, so that your knuckles are touching the ground than do the same as the regular push-ups. You can use a mat or some other cloth under your knuckles if the floor is causing pain to you.

Staggered Push-ups

Place your one hand forward than the other on the floor at shoulder-width apart. Lower yourself down as low as you can then push yourself up. That’s one rep. Change the hand position and repeat the exercise.

This will make push-up difficult, if its’ been quite a few days since you are doing push up you can go for it.

Muscle Target:

Deltoids

Triceps

Alligator Walk Push Up

Place your one hand forward than the other on the floor at shoulder-width apart. Lower yourself down as low as you can. Don’t lift after making a staggered stance with both hands instead start walking like an alligator.

Isn’t it interesting? If yes comment down below.

Supine Push-Ups

Lie down with back flat on the floor. Knees bend pointing towards the ceiling. Both hands at the side on shoulder height.

Lift yourself with the help of your elbow and then lower back down.

Muscle Target:

Upper Back

Pike Push-Ups

Place your hands on the floor shoulder-width apart, the palm of your hands facing the floor. Lift your hips and back up to make an inverted ‘V’. Lower your head (in line with your shoulder) as close as you can to the floor. Then lift that’s one rep.

Muscle Target:

Shoulder

Upper Back

Serratus Anterior

Triceps

Hindu Push Up

Start with plank position, lower your upper body down and lift your hips ( like downward-facing dog pose).

Lower your hips down till you are in the regular push-up position and then lift your chest ( like upward-facing dog pose), thighs off the floor.

Push back to start position.

Muscle Target:

Same as regular pushups

Pectorals (chest muscle)

Deltoids (shoulder muscle)

Triceps

Abdominal

Serratus Anterior (muscle on upper 8 or 9 ribs)

Now you know why Hindu push up is one of the best types of push-ups

Single Arm Push Ups

single arm push ups

Start with prank position, spread your legs wider to support your body during the whole movement, and take your one hand behind your back.

Lower yourself down as low as you while bending elbows of root hand and push up with that hand only.

Summary

Now you know Top 20 types of push-ups, what are you waiting for? Start doing these. You can choose one or more than one type of push-up as per your fitness goal. These are very beneficial to you.

Always remember your back must be straight throughout the movement, and your body must be in line.

References:

greatist.com

self.com

Disclaimer:

This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

kunalkoli

My name is Kunal Koli . I am doing my BBA from Ambedkar University Delhi ( AUD) . I am from Delhi , India . I am passionate for Yoga and fitness. Without health, wealth has no meaning. And I am also learning Digital Marketing because Digital is the future. And I don’t want to get lost somewhere in obsolete World.

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