Push ups are one of the most classic and effective exercises out there, targeting your chest, arms, and core. But did you know that there are countless variations of the push up that can target different muscle groups and give you a full body workout? Here are 10 variations of the classic push up that are both helpful and useful for your fitness routine.
1. Wide push up: Place your hands wider than shoulder-width apart, targeting your chest and shoulders.
2. Close grip push up: Bring your hands closer together, targeting your triceps and inner chest.
3. Diamond push up: Place your hands in a diamond shape, targeting your triceps and shoulders.
4. Incline push up: Place your hands on a raised surface, such as a bench or stair, targeting your upper chest.
5. Decline push up: Place your feet on a raised surface, such as a bench or stair, targeting your lower chest and shoulders.
6. Plyometric push up: Push off the ground explosively, targeting your chest and explosiveness.
7. One-armed push up: Place one hand behind your back, targeting your chest and core.
8. Spiderman push up: Bring your knee to your elbow during the push up, targeting your obliques and core.
9. T push up: After each push up, raise your arm up towards the ceiling, targeting your shoulders and upper back.
10. Pike push up: Start in a downward dog position and lower your head towards the ground, targeting your shoulders and triceps.
Incorporating these push up variations into your workout routine can give you a full body workout that targets every muscle group. Remember to maintain proper form and start with variations that are comfortable for you. Happy pushing up!