This non-exhaustive selection of Push-Up Variations will allow you to have different muscular demands depending on the one you choose. Work on the triceps, the lower part of the pectorals or the upper part, or the anterior side of the deltoids, we will explain everything to you to allow you to develop strong arms and pecs and shoulders.
You should know that the execution technique is very important when making a Push-Up. The precision of the gesture will be more important than the speed of execution, so the muscles will work more deeply and you will not risk injuring yourself (or much less).
9 Effective Push-Up Variations to Build Muscle
The Diamond Push-Up
Execution: Support yourself on your feet and hands with your legs straight. Form a diamond with the thumbs and index fingers of both hands. Stay sheathed to the maximum and bend the arms as much as possible trying to touch the pecs on the hands and push back while exhaling.
Variation: To simplify the exercise, do it by resting on the knees. To make the exercise more difficult, you have to put your feet up.
Main muscles worked: triceps, pectoralis major, and anterior deltoids.
Tip: Try to contract the triceps strongly in the high position to use them as much as possible.
Decline Push-Up
Execution: Place your feet on a bench with your legs extended and your hands on the floor. Position the hands a little more apart than shoulder width. Bend the arms while lowering the pecs towards the ground without arching and pushing back while exhaling. Do not spread your elbows.
Main muscles worked: the upper part of the pectorals, the anterior deltoids, and the triceps.
Incline Push-Up
Execution: Choose a raised support to position your hands with outstretched arms. Get on your tiptoes and spread your hands a little more than shoulder-width apart. Contract the abdominals, the glutes and try to put the pectorals (lightly) on the support, here the bench. Push back while exhaling.
Main muscles worked: The lower part of the pectorals and the triceps.
The Spiderman Push-Up
Execution: Position yourself as for a “classic” Push-Up. Bring one knee towards the elbow while doing the push-up. Bring your leg back to the starting position by pushing on your arms. Do the same with the other knee. Alternate the left knee and the right knee to work in a balanced way.
Main muscles worked: Pectorals, triceps, and obliques.
Side-to-Side Push-Ups
Execution: Position yourself as for a classic push-up but when performing the movement you have to shift your weight to one side by bending your arm and trying to keep your elbow almost glued to the bust, here the right one. The left arm is mainly used to balance. There is very little force on the opposite arm. Alternate once on the left and once on the right to work in a balanced way.
Main muscles worked: The triceps of the right arm (in the photo).
Tip: You should spread your feet apart to be stable and balanced when performing the movement. This movement is ideal for training and achieving push-ups on one hand.
Push-Up With One Foot
Execution: Get into position as for a “classic” push-up, lift one foot off the ground while keeping the leg straight and the buttocks contracted. Perform the push-up by keeping the foot off the ground and trying to put the pecs on the ground. Alternate the left leg once and the right leg once to work in a balanced way.
Main muscles worked: The pecs, triceps, and glutes of the leg with the foot off the ground.
Push-Up On One Hand
Execution: Lean on one hand with the feet apart to have a good balance. Contract the abdominal and bend the arm as far as possible. Place the other arm behind your back. Be careful, you have to be able to go up with the strength of just one arm.
Main muscles worked: The pectoral, the triceps, and the anterior aspect of the deltoid on the side of the arm which is resting.
Hand Release Push-Up
Execution: It is about a "classic" Push-Up during which one will put the pectorals on the ground. The pelvis and thighs should not touch the ground.
Main muscles worked: The triceps, the pectorals, and the anterior aspect of the deltoids. These Push-Ups are more difficult than conventional Push-Ups. They will allow a more important work of the triceps and the pectorals.
Mountain Push-Up
Execution: Put the feet on a raised support, the hands on the ground and the buttocks in the air to form a mountain with his body. Bend your arms until the top of your head just touches the floor and push yourself back up. You should try to keep your legs as stretched as possible throughout the execution of the movement.
Main muscles worked: The deltoids and the triceps.
Related article: 10 Chest Workouts You Can Do at Home
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