Different Types of Push Ups (Part 1)
The different types of Push Ups target almost the same
muscles. But each of them has different intensities. It is best
to have variation in one's Push Up workouts to avoid boredom, monotony, and
exercise tedium. Finally, it is not such a good idea to allow muscles adapt
or get used to just a set of exercises or routines.
1.
Basic or Normal Push Up
A basic
push-up – which involves the hands placed directly under the shoulders, is a
challenge all on its own.
It strengths
and tones the muscles in the arms, upper back, and core.
- Start in a plank position
with your arms and legs straight, shoulders above your wrists.
- Take a breath in, and as you
exhale, bend your elbows out to the sides and lower your chest toward the
ground. Stop as soon as your shoulders are in line with your elbows.
Inhale to straighten the arms. This counts as one rep.
- If this is too difficult, do
this exercise with your knees on the floor.
2. Diamond Push-Up/ Narrow Grip Push Up
This Push
Up targets the triceps more with than the Basic Push Up.
Place
your hands together, directly under your sternum or chest, with the tips of
your index fingers (first fingers) and thumbs touching. Your fingers and thumbs
should form a diamond or triangle shape.
- Bend your elbows, lowering
your chest toward the floor.
- Push up to straighten the
arms.
- If this is too difficult, separate
your hands a couple inches or widen your feet slightly.
3.
Spider Man Push Up
The
Spider-Man push-up works on the upper body, the core, and targets the muscles
on the sides of the torso, too.
- Start in the normal Push Up
position.
- Bend your elbows out to the
side to lower your torso toward the floor, bring your left knee and touch
it to your left elbow.
- As you straighten your arms,
return to plank position bringing your left foot next to your right; then
repeat this move on the other side. This counts as a single rep.
4.
Chaturanga Push Up
The
elbows are close to the torso; this makes this Push Up very safe for the
shoulder, given that the joint receives less pressure when compared with the
Basic Push up. This Push Up also focuses the work on the triceps.
- Start in a Basic Push Up
position with your arms and legs straight, shoulders above the wrists.
- Keeping your upper arms
parallel, bend your elbows lowering your chest until your shoulders are in
line with your elbows. The elbows point towards your feet now that they
are bent in this position. The elbows should touch your ribcage.
- Straighten the arms. This
counts as one rep.
5.
Downward Dog Push Up
This Push
Up works on your core and your triceps.
- Start in a Basic Push Up
position with your hands straight as your body is pushed up.
- Move your butt up such that
you form an inverted V shape (upside down V) with the ground. Your hands
and legs are straight, your head is positioned such that it appears you’re
looking at your knees from under.
- Lower yourself such that
your back and legs are straight. Your elbows should be close to your ribs
at this time, preferably, just like in the Chaturanga.
6.
Down Dog Push-Up
Another
yogic push-up variation to really target your lats, upper back, and abs! As a
bonus, you also get a nice stretch for your calves.
- Begin in a Downward Dog, but
on your elbows instead of your hands. Exhale, and press hands into the mat
to straighten your elbows. Pull your navel up toward your spine to move
the pelvis up and back, coming into a Down Dog.
- Inhale and lower your elbows
gently back to the mat, to complete one rep.
7.
Wide Grip Push Up
This is
just a Basic or Normal Push Up, but this time, your hands are placed wider than
shoulder length.
Execute
this Push Up as you would a Basic Push Up.
That's it for now. More Push Up variations will be posted.
Dont forget to include these variations in your workout routines. See the ones that work best for you.
BE STRONG.
