To make push-ups a better experience, mix up your push-up routine with these 8 variations. Start by doing 5 of each type. Then build to 10, 15.... Get armed and ready!
- The Classic Push-Up: Let's start with the most classic. If you have not done many push-ups, this is a great place to begin; it will work your upper arms, core, and back. Get into plank position with hands facing forward and under your shoulders. Keep your body straight with your bum tucked in and bend elbows outward until your nose is almost touching the ground. Hold, then slowly come back to starting plank position. If you are beginner, start with your knees on the ground. That’s one!
- Triangle Push-Up: Triangle push-ups are great for that arm jiggle that no one wants. This push-up is very similar to the classic push-up, but instead of your hands being under your shoulders, they are directly under your chest. Your hands should be under your chest so that your index finders and your thumbs form a triangle. Bend your elbows out at 45 degrees to the sides. Lower your chest to the floor, push up, and repeat.
- Pilates Push-Up: This variation a great move for beginner push-up enthusiasts! Be sure to do this push-up after you are warmed up since it will stretch your legs, back, and arms while it works your torso and upper body. Start standing straight up with your back against a wall. Slowly fold your body forward so your head is low to the ground and your hands are touching the floor. Walk your hands forward until you are in plank position, complete one push-up, then reverse the movement until you are standing straight up against the wall again. That is one Pilates push-up.
- Sphinx Push-Up: These work your lower arms like nothing else! Get down into a plank position so that your toes are touching the ground as well as your forearms and the palms of your hands. Keep your body in a straight line. Using the palms of your hands push yourself upwards and lock your arms out. Lower yourself back down onto forearms. This completes one repetition.
- Chair Push-Up: Chair-ups are a bit like an inverted push-up and will work your triceps, core, and legs. Grab a chair and sit on the edge with your palms on either side and fingers off the front. Keep your legs straight out in front of you with feet resting on the floor and scoot your bum about six inches off the chair so your arms are holding you up. Bend your elbows backward and lower your bum so you are almost sitting on the ground. Arms should be bent at a 90 degree angle. Hold, then straighten your elbows. That is one chair dip. Do not sit back on the chair between dips.
- Wide Arm Push-Up: These are a simple variation on the classic push-up. The Wide arm push-up will work your back, triceps, and chest. Get into plank position with arms about one foot out from your shoulders and fingers facing forward. Bend elbows outward, away from the body until they are at a 90 degree angle. Hold, then rise back up until your elbows are straight. That is one wide arm push-up!
- Decline Push-Up: Grab your chair and get into plank position with your feet resting on the front edge of the chair. To do a decline push-up simply, proceed to do a normal push up, attempting to straighten your arms enough at the peak to create a flat line from your shoulders to ankles. To really kick your muscle toning up, lift one leg 45 degrees off the chair. I would suggest trying to complete ten push-ups with the right leg raised, and ten with the left. You will feel this one in the morning!
- T Push-Up: The T-push up can work as a warm up as well as a workout as it is a great way to warm up your shoulders and core. It is like a standard push up but after each rep you put all of your weight on one of your hands instead of both with the other hand pointing up to the sky, creating a T-shape. Be sure to switch which hand you lift after each push up.