Aside from the pull up, the push up is the best exercise in calisthenics to build muscle. Why do I say that? Because the push up activates almost all the muscles in the upper body. From pecs, delts, biceps, abs, and triceps, the push up hits them all. However, there are different variations to push ups that focuses on different parts of your body. Switching up your hand placement and body motion can put stress on various muscle groups within your upper body.
So here it is! this This push up guide will tell you which types of push ups to do in order to work different parts of your body.
So here it is! this This push up guide will tell you which types of push ups to do in order to work different parts of your body.
6 pack abs: Twist ups
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Get in a crouch position with your legs bent. Do a normal push up from that position, but twist your core, swinging your knees to one side. By swinging from side to side during each rep, you activate your entire body but especially your core!
Trisexual: Diamond Push Ups
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A study came out recently that concluded no other exercise works the triceps as much as the diamond push up. Make sure that your thumbs and pointer fingers are touching to put maximum stress on your Tri's!
Explode!!!!: Clapping Push ups
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The best thing about this variation is that you are activating your short twitch muscle fibers. Studies show that these fibers are the best to activate if you are looking to gain muscle mass and strength. To do these, assume a regular push up position, but push off with enough force so that you get as much air as possible. Clap you hands in the middle of each rep.
Man Boobs no more!: Wide Grip
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A great way to activate your chest and pectoral muscles is to increase the distance between your hands when doing a push up. Make sure you stretch so you don't tear a muscle!
Spider man Push ups
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These guys are great because it get your heart rate going while working your glutes, hamstrings, and core. On each rep, kick alternating legs out to the side. This will put extra pressure on your chest and shoulders as well. With great power comes great responsibility!
Push ups are a great exercise that you can do throughout your life. Aside from these 5 variations, there are many other types of push ups you can do! Get creative and go out there and push it! What are your favorite push ups?