5 Push-up Variations To Help Strengthen Your Upper Body

Be it toning muscles or building strength, push-ups help with both

 
Ishaan Arora
Written by: Ishaan AroraUpdated at: Nov 25, 2022 12:47 IST
5 Push-up Variations To Help Strengthen Your Upper Body

When it comes to home workouts, nothing can beat the effectiveness of push-ups. Push-ups are a great bodyweight workout for toning your chest, triceps, shoulders, abs, and obliques, as well as strengthening your core. While the basic push-up version is well-known, there are other variations that can even transform your body to a Thor-like physique if executed correctly. So, get your pre-workout meal, tune in to your favourite podcast and get ready to try these five push-up variations. 

Spiderman Push-ups

Spiderman push-ups work all the muscles in your upper body. To perform these push-ups, you must first get into a plank position with your feet shoulder-width apart, and your body should make a straight line from head to toe. The thing to keep in mind here is that you don't need to drop your chest completely toward the floor, you just need to bend your elbows to a 45-degree angle. As you go down, you have to raise your right leg and bring your knee closer to your elbow. Before lowering your leg and raising your torso again, pause for a moment in this position. Perform the movement with the other leg as well.

Pro Tip

Perform the Spiderman push-ups, only when you can do 15 to 20 traditional push-ups. 

Also Read: Chris Hemsworth's Thor Diet & Workout Plan: All You Need To Know

Plyo Push-ups 

Plyo push-ups aka clapping push-ups are an advanced variation that works your chest, triceps, abs, and shoulders. Plyo push-ups are mostly performed by athletes to improve strength and endurance. To perform clapping push-ups, you need to first be able to perform traditional push-ups and then with enough force from your hands leave the ground and perform the clap. Make sure your core is completely tight while performing this variation. Finally, land lightly on the ground, moving into your next rep immediately.

Diamond Push-ups

Struggling with weak arms? Diamond push-ups aka triangle push-ups is all you need to tone those arms. The primary muscle worked in diamond push-ups is the triceps and it also works the chest and shoulder. Diamond push-ups are one of the easiest to execute, all you need is to bring both your hands forward in front of your face and form a triangle. Like in traditional push-ups we keep our hands sideways, but while performing diamond push-ups we have to bring both hands in front and execute the movement the same like traditional push-ups. 

Pro Tip

Diamond push-ups are primarily for your triceps, so make sure your triceps are engaged throughout the exercise and not your shoulders.

Pike Push-ups

The only push-up variation that works your full body is pike push-ups. Pike push-ups work both upper and lower body muscles and are a great calorie burner exercise. To execute pike push-ups, first, you need to come in traditional push-up form and then lift your heel off the ground and bring your legs closer to your upper body. Second, you need to lift your buttocks into the air, keep your arms straight, and bend your hips to form an upside-down V-shape. Finally, you need to slide by using your shoulder and perform the push-up. 

Also Read: Superman Pushup Is One Of The Hardest Pushups In The World, Get The Details Inside

One Arm Push-ups

Without a doubt, one-arm push-ups are one of the most difficult  variations to master. During the entire movement, 70% of your body weight bears down on one arm. One-arm push-ups are also an excellent way to check your fitness level as very few people can lift their body weight with just one arm.

One arm push-up works your arms, shoulder, chest, core and even your hips. To perform, you need to come in traditional push-up form. Second, once you are in a push-up form, lift anyone of your arm and land that arm at your back. Now try to go down the same way we do in traditional push-ups. Finally, perform the movement with the other hand as well.

Image Credit: Freepik

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