When it comes to bodyweight exercises, push-ups are a classic, no-equipment choice that offer a full-body workout. This fundamental exercise, which primarily targets the chest, shoulders, and arms, is also highly versatile. By changing your hand positioning and body angle, you can target different muscle groups and add variety to your workout routine. In this post, we’ll explore six different push-up variations and their unique benefits.
1. Strict Push-Up
The strict push-up is the most traditional form of this exercise. It’s done by placing your hands shoulder-width apart and keeping your body in a straight line as you lower yourself towards the floor and push yourself back up. This type of push-up is excellent for building overall upper body strength and is a great starting point for those new to the exercise.
2. Wide Hands Push-Up
The wide hands push-up is a variation that targets the chest muscles more than the traditional push-up. In this exercise, your hands are placed wider than shoulder-width apart. This wider hand positioning can help build a stronger, broader chest.
3. Diamond Push-Up
The diamond push-up is named for the diamond shape your hands make when placed together under your chest. This variation targets the triceps more intensely than other push-ups. The triceps, located at the back of your upper arm, are often a neglected muscle group. Including diamond push-ups in your routine can help build more defined and stronger arms.
4. Pike Push-Up
The pike push-up is a more advanced variation that challenges your shoulder strength. This exercise involves bending at the waist and lifting your hips into the air, forming a sort of “V” shape with your body. The pike push-up can help you build a more defined upper body.
5. Archer Push-Up
The archer push-up is a challenging variation that targets your shoulders, triceps, and chest. This exercise involves extending one arm out to the side as you lower your body towards the floor. The archer push-up helps build more strength and balance.
6. Sphinx Push-Up
The sphinx push-up is a unique variation that starts from a position similar to the “sphinx” yoga pose, with your forearms flat on the ground. This exercise targets your triceps and shoulders and can help to mix up your push-up routine.
Each of these push-up variations offers a unique set of benefits and targets different muscle groups. So, why limit yourself to just one? Mix it up and try these different variations.
