If you want to spice up your push ups then the guide below will give you a number of variations that you can add to your workout regime
Alternatively, if you are not sure about what you’ve been doing or are not getting the best out of your push-ups, then we urge you to check the video to find out how well you’ve been doing your press ups.
Check the different ways to do push-ups and the video and make a few adjustments, if necessary, to help you boost your chances of achieving your fitness goals
When it comes to push-ups, there are countless variations that can be done. From strengthening your upper body and core to your glutes and legs, push-ups seem to be the go-to
…. here are 5 ideas to amp up this move (and one to modify it). Pick one to try and do 10-15 reps or as many as you can while maintaining good form.
Get yourself in a high plank position with your hands underneath your shoulders, slightly wider than shoulder-width apart. Keep the heels lifted and the toes grounded into the floor. Think of squeezing the abs, pulling your navel in toward your spine and pushing your upper body away from your wrists so you don’t sink into your back. Inhale and begin to lower the body by bending the elbows until the collarbone almost touches the floor. Aside from your elbows, your body should remain straight the entire time. Keeping your core engaged, exhale as you press your arms back up to the starting position.
This one targets the core and the obliques specifically. Do a standard push-up but as you bend the elbows, bring your right knee into your right elbow, actively squeezing your stomach muscles. Then, press your arms straight as you return your leg back to plank position. Switch legs with each rep.
This version intensifies the effort on the upper body and core through gravity alone. Just like it sounds, you’ll perform a normal push-up, but elevate your feet on a stable platform like a box, bench, or chair. The higher the platform, the more you’ll work your shoulders, chest, core, and the muscles that connect your neck, middle back, and shoulders.
This variation focuses mostly on the muscles of the chest. Starting in a standard push-up position, walk your hands out much wider than shoulder distance apart. This position will force your chest to pick up the brunt of the work from your triceps and shoulders.
Just like its name suggests, this variation focuses primarily on the triceps. Get into a standard push-up position. Instead of walking your hands wider apart, bring your hands closer together so that they’re slightly less than shoulder-width apart. When you lower down to the ground, think of squeezing your elbows against your ribs as tight as you can and then press your arms straight, returning to the starting position.
Want To Know How Well You’ve Been Doing Your Pus-ups (Video)?