7 PUSH-UP VARIATIONS YOU NEED TO TRY NOW

Push-ups are a classic exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core.

While the traditional push-up is effective on its own, incorporating variations into your routine can add excitement, challenge your muscles in new ways, and help you achieve even better results.

In this article, we will explore seven push-up variations that will take your fitness journey to the next level. Get ready to elevate your push-up game and experience the benefits of these dynamic exercises.

Classic push-ups

• Assume a high plank position with your feet together, arms straight, hands in line with your shoulders (but slightly wider), and your body straight from head to heels. Activate your glutes and core to lock your body into the position.
• Keeping your elbows tucked in, lower your torso until your chest is a few inches off the floor.
• Pause and then push yourself back to the starting position.

Plyometric push-ups

• Assume a high plank position.
• Keeping your elbows tucked in, lower your torso until your chest is a few inches off the floor, then push up with enough force to let your hands leave the floor.
• Land softly and immediately move on to the next repetition.

Power push-ups

• From a standing position, push your hips back and lower yourself into a squat while bending your elbows and raising your hands in front of you (as if preparing to catch a ball). Keep your trunk tense and your back flat. This is the initial position.
• Place your hands on the floor and jump your feet back into a push-up position.
• Do a push-up, lowering your chest to a few inches off the floor.
• Push yourself again explosively, so that your hands leave the ground and simultaneously jump your feet forward, returning to the starting position.

Spiderman Pushups

• Assume a high plank position.
• Keeping your trunk and elbows tucked in, simultaneously lower your chest to a few centimeters off the ground and bring your right knee as close as possible to your right elbow.
• Pause and return to the starting position.
• Repeat the operation, this time bringing the left knee closer to the left elbow.
• Continue alternating sides.

Staggered push-ups

• Assume a high plank position, but with your right hand slightly forward and your left hand slightly back.
• Lower your chest to a few centimeters off the floor, pause, and push yourself back to the starting position.
• Repeat, this time with your left hand forward and your right hand back.
• Continue alternating hand positions with each repetition.

Decline push-ups

• Assume a high plank position, but with your feet elevated on a sturdy box, bench, or step.
• Keeping your trunk tense, your body straight and your elbows tucked in, lower your chest to a few centimeters off the ground.
• Pause, then push yourself back to the starting position.

Worm push-ups

• Stand with your feet hip-width apart and your arms at your sides. This is the initial position.
• Keeping your back flat and core engaged, hinge forward at the hips and place your hands on the floor (you can bend your knees slightly if you need to).
• Bring your hands forward until you are in a high plank position, and then lower your chest to a few inches off the floor.
• Pause and then reverse the entire sequence of movements to return to the starting position.