10 Best And Effective Push-ups


1.wide push-up

 

 

Total-body Workout: Wide Push-Up Exercise

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The “wide push-up” is just as the name implies — a push-up with the hands placed far apart.

How to do it:

Assume a plank position, and then spread your arms out as far as you comfortably can. Complete the push-up by lowering your chest to the ground, then pressing back up to the plank position, while staying tight through your trunk and hips. You’ll note that you have less vertical motion with this variation, but it really works like no other!

2.narrow grip push-up

How to Do Close-Grip and Wide-Grip Push-Ups

The “narrow grip push-up” is extremely closely related to what is commonly known as a“diamond push-up”, but I think it deserves mention as a stand-alone variation. Don’t worry about inwardly rotating your hands to connect thumb and index finger.

How to do it:

Position your hands under your chest, at approximately nipple level, with your fingertips pointed toward your head. Meet one of your new favorites!

3.overhead push-up

Overhead Press Your Body Weight | T Nation

How to do it:

To perform the “overhead push-up,” place your hands on the ground at a place above shoulder height and ideally higher than your head position. If you are strong enough to drop all the way down to the ground and back upwards, congratulations, you are a rare breed.

These full overhead push-ups have sometimes been referred to as “Chinese push-ups.”


4.decline pushups

Decline push ups

How to do it:

Find a park bench or stairway that you can use for this push-up. Flip things around so that your feet are supported above your chest. There you have it: the “decline push-up.”

This is the first push-up variation we’ll get to that actually is beginning to place more of a percentage of one’s body-weight onto the shoulders. More body-weight means heavier and thus that these variations are harder to perform. Oh boy, now we’re starting to have fun!

 


5.pike push-up

Deltoids: Pike Push-Ups

The “pike push-up” builds on the decline push-up that was just introduced, but given the placement of your hands it begins to selectively strengthen the shoulders more so than the chest. Consider it a preliminary movement to taking the push-up completely inverted.

How to do it:

To perform this skill, place your hands slightly higher than shoulder height, then stick your bottom in the air. Drop your head downward to the ground to a target between your hands, then push back upward along an angle. Make sure to breathe with this one!

6.dive bomber push-up

Ahh, one of my personal favorites: the “dive bomber push-up.” This is a brutal variation because each time you do a full set you are essentially lifting your weight twice.
How to do it:
To perform it, start in the pike push-up position illustrated earlier, then drop your chest down and between your hands. Next, you’ll keep your momentum going forward and begin to rock upward into a position they call “upward dog” in yoga practice. You’re halfway done. Finish the push-up by rocking down and backward, bringing your chest to the ground again, and then back upward to the starting pike position. You’re going to love these, I promise

7.semi-planche push-up

Fit Athletic Man Doing Semi Planche Push Ups - High Quality Free Stock Images

 

Unless you’ve been trained as a gymnast, my guess is that you’ve never seen this push-up variation before. It is called a “semi-planche push-up”
How to do it:
 entails placing your hands on the ground, with your fingers rotated backwards, pointing to your feet. You lower your chest to the ground from this position, and then return to the start. It takes some special wrist flexibility for sure, but once you get the hang of it, it’s an awesome variation to spice things up.

8.T push-up

T-Push ups - Street Workouts

Continuing in the theme of asymmetric push-up variations, here you have the “T push-up.”
How to do it:
Start this variation in a semi side-plank position, with one arm elevated above your chest, then lower down to the ground. Push back to the “T” twist position, and repeat. Try switching sides on each repetition. If you have access to them, youcan also try these push-ups while holding small dumbbells in each hand

9.Spiderman Push-up

Tired of just doing push-ups? Challenge your body with these advanced push-up variations that will get you better results! These push-up moves target your entire body so every muscle group is worked. From renegade row push ups to spiderman pushups, incorporate these into a strength circuit for a great workout!

The “Spiderman Push-up” won’t help you climb buildings like a superhero… wait a second, maybe it will!
How to do it:
Start in a single leg push-up position, then drop to the ground, while simultaneously bringing the knee of the elevated leg to nearly make contact with your elbow of the same side. As you drop to this bottom position, play with turning your head to that same side, for a bit of trunk rotation.
I’d suggest alternating sides with each repetition, but you can certainly attempt a bunch on one side, before alternating.

10.fingertip push-up

Fingertip pushups

The Push-upsThe fingertip push-up introduces a unique element to the push-up triad of chest, shoulder and triceps strength: finger strength. It’s pretty self-explanatory, really.
How to do it:
Instead of resting palms down on the ground, elevate your hands on extended fingers. Maintain this position through out the upward and downward cycle of the push-up. Impress your friends