Do you want your at-home workout to be anything but routine and develop your upper body strength to a higher level? Here are 25 Types of Push-Ups variations that are guaranteed to involve and test your muscles. You will be able to boost your fitness level with these exercises which range from conventional pushups to handstand pushups. Farewell dull recurring workouts, welcome more agile and efficient muscle building approach.
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25 Types of Push-Ups You Can Do at Home: A Comprehensive Guide
It is possible to do push-ups virtually everywhere, in the comfort of your home and they are versatile as well as effective. No matter whether you are a newbie or professional in keeping fit, there are numerous options available that can match with the strength and the skill levels of an individual. In this all-inclusive guide, we will look at 25 Types of Push-Ups you can include in your exercise schedule at home so as to focus on different muscles and train your body differently.
Kneeling Push-Up
This variation is perfect for beginners or those with wrist issues. Start on your hands and knees with your hands slightly wider than shoulder width. Lower your chest towards the ground by bending your elbows, keeping your body in a straight line from head to knees.
Basic Push-Up
The classic push-up targets the chest, shoulders, and triceps. Start in a plank position with your hands shoulder width apart, bend your elbows, and lower your body to the floor. Push back up to the starting position.
Delt Tap Push-Up
After completing a push-up, lift one hand off the ground and tap it to the opposite shoulder before returning it to the starting position. This variation adds an extra challenge by engaging the deltoid muscles.
Side 2 Side Push-Up
Perform a basic push-up, then shift your weight to one side and lift the opposite hand off the ground. Return to the center before repeating on the other side. This variation targets the chest and oblique muscles.
Side Kick Push-Up
After completing a push-up, lift one leg off the ground and kick it out to the side before returning to the starting position. This variation engages the core and hip muscles.
Pike Push-Up
Start in a downward dog position with your hips lifted towards the ceiling and your hands and feet on the ground. Bend your elbows and lower your head, then push back up to the starting position. This variation targets the shoulders and upper chest.
Hindu Push-Up
Begin in a downward dog position and lower your body towards the ground by bending your elbows while simultaneously arching your back and pushing your hips towards the ceiling. This variation adds a dynamic stretch to the shoulders and spine.
Single Arm Push-Up
Perform a basic push-up, but with one hand placed behind your back. This variation challenges stability and balance while targeting the chest and triceps.
Forearms Push-Up
Start in a plank position with your forearms on the ground. Push your body up by straightening your arms, then lower back down. This variation is easier on the wrists while still targeting the chest, shoulders, and triceps.
Beginner Planche Push-Up
Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground while keeping your elbows close to your body. This variation helps build strength for more advanced gymnastic movements.
Power Push-Up
Perform a basic push-up, but with explosive force, lifting your hands off the ground at the top of the movement. This variation develops explosive power in the chest and arms.
Clap Push-Up
After completing a push-up, push off the ground with enough force to clap your hands together before returning to the starting position. This variation enhances explosive power and coordination.
Wide Push-Up
Start in a plank position with your hands wider than shoulder-width apart. This variation targets the outer chest muscles.
One Leg Push-Up
Perform a basic push-up, but with one leg lifted off the ground. This variation challenges stability and balance while targeting the chest, shoulders, and triceps.
Diamond Push-Up
Start in a plank position with your hands close together in a diamond shape. Lower your body towards the ground by bending your elbows, targeting the triceps and inner chest muscles.
Close Grip Push-Up
Perform a basic push-up, but with your hands close together. This variation targets the triceps while also engaging the chest and shoulders.
Decline Push-Up
Start in a plank position with your feet elevated on a sturdy surface. This variation targets the upper chest and shoulders more intensely.
Medicine Ball Push-Up
Start in a plank position with one hand on a medicine ball. Perform a push-up, then switch to the other hand. This variation adds instability, challenging the core and stabilizer muscles.
Handstand Push-Up
Perform a handstand against a wall or with the assistance of a partner. Lower your body towards the ground by bending your elbows, then push back up to the starting position. This variation targets the shoulders and upper chest.
Superman Push-Up
Start in a plank position and at the top of the movement, lift your hands and feet off the ground before returning to the starting position. This variation engages the entire body, including the lower back and glutes.
Kneeling Cobra Push-Up
Begin in a kneeling position with your hands on the ground in front of you. Lower your chest towards the ground while arching your back, then push back up to the starting position. This variation targets the chest, shoulders, and lower back.
Elbow Push-Up
Start in a plank position with your elbows on the ground. Push your body up by straightening your arms, then lower back down. This variation is easier on the wrists while still targeting the chest, shoulders, and triceps.
Archer Push-Up
Perform a basic push-up, but with one hand placed further forward than the other. This variation focuses on unilateral strength, targeting the chest and triceps of the forward arm.
Rotational Push-Up
Perform a basic push-up, then rotate your torso to one side and lift the opposite arm towards the ceiling before returning to the starting position. This variation engages the core and oblique muscles.
Incline Push-Up
Start in a plank position with your hands elevated on a sturdy surface. Bend your elbows and take down your body to the ground, then return to the initial position by straightening your arms.
Incorporate these 25 Types of Push-Ups variations into your home workout routine to target different muscle groups and keep your workouts challenging and effective. Remember to focus on proper form and technique, and gradually increase the intensity as you become stronger.