The pushup is one of the most basic exercises that can be found in almost any workout program. Its simplicity is appealing—just get into a high plank position, lower yourself down, and then press yourself back up using whatever strength you have. That’s why the humble pushup is at the heart of so many bodyweight workouts. You’ll be hard-pressed to find a more effective way to strengthen your upper body muscles than by relying solely on yourself and gravity.
For now, practice the following pushup variations to improve your workout routine. Don’t worry if your favorite variation isn’t on this list; it’s not exhaustive. Keep in mind that all of these exercises are descended from the standard pushup. Make sure you understand the most important aspects of good form—full-body tension, positioning, and so on—and that you can apply them as needed.
Push up for Beginners
When it comes to exercise, there is no such thing as a “one-size-fits-all” solution. This means that a strength training program should be tailored to your specific needs and responses to exercise, which can vary depending on body size and shape, genetics, chronic conditions, injuries, and even sex. As previously stated, these are the most basic variations of the pushup. You can increase the recruitment of your triceps by moving your hands closer together, ideally with your hands slightly narrower than shoulder-width. The workout load must be gradually increased compared to what you are used to in order for the heart and muscles to become stronger. Making your workouts tougher by incorporating new fitness challenges will help you gain strength over time. You could try challenges like holding a plank position for 60 seconds to improve your fitness for push-ups. Listen to your body, and remember to rest. Recovery from exercise is just as important as physical exertion itself.
Variations of Push Up
Mixed-Style Close-Grip Pushup
This variation on the tight grip pushup incorporates several of the above-mentioned ideas, such as stopping and mixing tempos, all of which help to increase time under strain. Instead of going all the way through your repetitions, take a break halfway through. Make the most of that time by double-checking your form.
Spiderman Pushup
This web-slinging pushup variant will get your hips involved. It’s difficult, but it’s worthwhile. Open your hips and press your knee forward into your elbow as you drop into each rep. As soon as you hit the bottom of the pushup, get your knee in place. Reverse the movement with your leg to return to the starting position as you press to complete the rep.
Archer Pushup
This variant allows you to exercise unilaterally (one side of your body at a time), which isn’t always possible with standard pushups. Begin by placing your hands further apart from your body than the typical posture, and facing your hands outwards. Lower yourself to one side, then the other, maintaining control of your body by keeping your glutes and core tight. If this is too challenging, reduce the difficulty by merely lowering one side at a time.
Post Pushup
Another unilateral variation—and a good substitute or initial step toward the infamously difficult single-arm pushup. You’ll need a sturdy anchor point, such as a pole or squat rack, and you’ll need to keep all of the crucial form cues from the regular variant, but without one arm. To maintain good body control, you’ll need to focus extra effort on bracing your core against rotational forces.
Typewriter Pushup
Increase the difficulty of your archer pushup with this workout that challenges your chest as you shift from side to side. Set up similarly to the archer, but instead of dropping to one side of your body and pressing back up, stay low to the ground and press to change to the opposite side. Follow the progression in the video above to get to the whole routine.
Endnote
Push-ups are a complex workout that, when done frequently, may help you gain strength and endurance. Push-ups are one of the most effective upper-body workouts, and they can be done almost anyplace. Without any extra equipment, at any moment. To avoid injury and achieve your fitness objectives, remember to maintain proper technique.
Kristine Decena is a professional editor with over 10 years of experience in the publishing industry. She specializes in editing food and drink, footwear, clothing, and other lifestyle content. She has worked for such notable companies as The New York Times Company, Food Network Magazine, HarperCollins Publishers Inc., Hearst Corporation and Condé Nast International. Kristine is a graduate of Ohio University where she obtained degrees in English Literature and Journalism before embarking on her career as an editor.
