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By: William Espiritu 12th
By far the most popular and accessible exercise, the push-up is fundamental fitness. Targeting primarily the chest, triceps, and shoulders, the standard push-up effectively builds your chest area. However, other variations are better suited for certain goals than the regular push-up. Whether you’re beginning or in the middle of your fitness journey, it’s good to know the best push-up variations so you can implement them in your workout routine, if it suits you:
The Incline Push-up: The best for beginners.
This push-up variation is great for those new to fitness or the push-up scene. If you can consistently do 10+ regular push-ups, training with variation may not create muscle growth.
Steps to perform the Incline Push-up:
Place your hands on a steady, elevated surface shoulder-width apart. Feet are hip-width apart. Legs are straight. Keep arms straight but not locked.
Tighten your core (abs). Slowly bend your elbows so that your chest moves downward. Your chest should touch the elevated surface. Keep your back straight throughout.
Once your chest touches the surface, pause. Then, push up by extending your arms and pushing the surface.
Once at the top, repeat the steps.
The Decline Push-up: The best for intermediates.
This variation is the opposite of the incline push-up. You have a greater range of motion, meaning more of your upper body is targeted. It also targets your upper chest.
Steps to perform the Decline Push-up:
Plant your feet hip-width apart on an elevated surface (the higher, the more difficult) and place your hands on the floor shoulder-width apart.
Brace your core and squeeze your shoulder blades. Slowly, lower your chest as low to the ground.
Press up and repeat the steps.
The Diamond Push-up: The best for triceps.
If you’ve mastered the regular push-up, then this variation may be the best for you if you want to build your triceps. Narrow push-ups, like the diamond push-up, are the best for building those muscles.
Steps to perform the Diamond Push-up:
Set up in a regular push-up position. Walk your hands together, moving your thumbs and index fingers to create a diamond or triangle shape.
Brace your core and keep your arms close to your sides. Lower your chest down, keeping the diamond or triangle shape with your hands.
Press up and repeat.
The Plyometric Push-up: The best for explosive power.
If you’ve ever struggled to push a bench press from your chest, this variation can help. While also the most dynamic push-up in this list, it’s also the most difficult: you need to really master the regular push-up and have a strong upper body.
Steps to perform the Plyometric Push-up:
Begin from just as the regular push-up. Brace your core and lower yourself down to the ground, but make sure your chest doesn’t touch the floor.
Push up as explosively as you can (you should be able to push your upper body off the ground). As you go up, keep your hands straight. For a challenge, clap your hands mid-air.
When you go down, land smoothly with your chest already on the ground, ready for the next push-up. Repeat.
While there are hundreds of push-up variations, these are some basic ones that can be implemented to supplement your main workout. Remember, this should not be your only exercise, have a variety of exercises that target different things!
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