Although traditional push-ups are a fantastic exercise, several variations more specifically target alternate muscle groups. Traditional push-ups primarily target the main chest muscle called the pectoralis major , the triceps, anterior deltoid back of your shoulder , and the serratus anterior, which helps protect and stabilize your scapula. Push-ups also work your core muscles—the back and abdominals, as you engage them in a plank position throughout the movement.
Performing push-ups from your knees makes the movement easier for beginners. Decline push-ups are more challenging than traditional ones, and so offer a great way to progress when regular push-ups become easier. Duncan recommends trying this in the feet-elevated position for an extra challenge. Duncan and Ethier recommend performing a push-up on a physio or medicine ball to increase the challenge to your core muscles, as well as the triceps.
As a bonus, ball push-ups improve proprioception. Duncan recommends the clap push-up variation to train power and explosiveness. And finally, the most advanced push-up variation on our list, a popular exercise for Crossfitters everywhere. Kinetic analysis of several variations of push-ups. J Strength Cond Res. Gouvali MK, Boudolos K. Dynamic and electromyographical analysis in variants of push-up exercise. Selective activation of shoulder, trunk, and arm muscles: a comparative analysis of different push-up variants.
J Athl Train. Serratus anterior and upper trapezius electromyographic analysis of the push-up plus exercise: a systematic review and meta-analysis. Core muscle activation during Swiss ball and traditional abdominal exercises. J Orthop Sports Phys Ther. Thank you [email] for signing up. Please enter a valid email address. Your Privacy Rights.
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By Rachel Macpherson. Rachel Macpherson. Rachel MacPherson is a freelance writer and content creator, as well as a certified personal trainer. Byrdie's Editorial Guidelines. Reviewed by Traci Copeland. Behind-the-Back Claps Even Harder : Do the same exercise, but clap behind your back instead of below your chest.
Be careful not to bend at the hips cheating , and watch your face on this one. Triple Claps Hardest : Do the same exercise, but clap under your chest, then behind your back, and then under your chest again, all before touching the ground. Then explode upwards and lift both your hands and feet off the ground. Try to keep your back as flat as possible, but you may need to lift your hips slightly to generate momentum.
It also helps to keep your feet wider. Land with soft elbows in push-up form and continue lowering toward the ground. Clapping Jacks Harder : Do the same exercise, but clap your hands and feet together while in the air. Requires more airtime and power. Superman Push-Up hardest : Do the same exercise, but while in the air, fully extend your arms in front of you so that your body is in a single plane, parallel to the ground, like a flying Superman.
Requires even more airtime and power. Just like it sounds—perform a push-up with one arm centered below your chest and the unweighted arm behind your pack. This one takes a bit more balance; it helps to keep your feet wider. If you want an added challenge, opt for a two-point push-up: assume a standard push-up position with wide feet, then raise the opposite hand and leg to form a two-point plank.
While maintaining a rigid plank, perform a push-up. Keep your back flat and hips level throughout the movement. Many of these moves can be made easier or harder with these modifications, although not every modification will work with every type of push-up. Search Search. It's the world's most convenient workout. Do these variations to break a sweat anywhere you go. And the possibilities are endless. Twitter Icon. Strict Military Push-Up. Read this next.
By: Graham Averill. By: K. Aleisha Fetters. For this pushup, it is best to begin with short sets of 1 to 5 repetitions and then work up to larger sets of 8 to 12 repetitions.
Pushups are a type of exercise that uses the weight of the body to work the large muscle groups and raise the heart rate. As these simple exercises do not require any special equipment, a person can easily incorporate them into their home exercise routine.
There are also many pushup variations to suit different strengths, fitness levels, and needs. As a person becomes stronger and increases their endurance, they can progress to more advanced types of pushup. A look at how long it takes to build muscle by working out. Included is detail on macronutrients and the best way to build muscle safely and….
Exercise and sore muscles go hand-in-hand, but a particularly challenging workout or new routine can take this pain to another level. Find out why. People can use protein powder to supplement their protein intake, help build muscle, aid muscle recovery, and encourage healthy weight loss. In this…. NordicTrack Vault and Tempo both offer workout mirrors suitable for exercising at home.
Learn more here. Which muscles do pushups work? Medically reviewed by Daniel Bubnis, M. Benefits 8 types of pushup Takeaway The pushup is a simple exercise that can strengthen and tone many of the muscles of the upper body and core.
Benefits of doing pushups. Share on Pinterest. Share on Pinterest Image credit: Frank C. Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. How long does it take to build muscle?
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