Different Types of Push Ups (Part 1)

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.