40 push-ups you should definitely try

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Simplified, explosive, in motion - Iya Zorina has collected the coolest options for you. Check how much you can accomplish!

Push-ups are just perfect exercise because:

• Loads many muscle groups well - arms, chest, shoulders, back and abs.
• Improves neuromuscular coordination - teaches the body to act efficiently and economically.
• Requires nothing at all, not even a horizontal bar. For more complex species, rings or parallets may be needed - low movable bars, but you can do without them.
• Suitable for all skill levels and includes endless progression. An overweight grandmother can do a half-amplitude exercise from her knees, a cool calisthenics athlete can do push-ups on one hand with a push off the floor.
• Suitable for developing strength and endurance. To focus on the elaboration of a certain quality, you need to choose the right look.

We have collected 40 types of push-ups, many of which you have probably never tried. Stretch your arms and shoulders and give yourself a challenge.

1. From the knees

The easiest option. Get on your knees and do push-ups. Try to maintain the correct shape: keep your elbows close to your body, do not press your shoulders against your ears, keep your back straight and look at the floor.

2. From elevation

Choose an elevation about 50 cm high and push up from it. The lower the support, the more difficult it will be for you.

3. Classic

Place your hands shoulder-width apart and point your fingers forward. Keep your shoulders over your hands. Tighten your abs and glutes, lower your shoulders and bring your shoulder blades together.

Get down, looking at the floor, do not lift your head at the bottom point. Place your chest on the floor and squeeze yourself up. Move smoothly and under control in all phases of movement.

4. Diamond

Such push-ups load, the chest and triceps are better than the classic ones. Stand upright, place your hands side by side, connect your thumbs and forefingers so that a rhombus appears between them. Do push-ups in this position.

5. With wide stance

Place your hands wider than your shoulders, point your fingers forward or slightly to the sides. Go down, keeping the correct shape, and squeeze yourself up. You can also do the exercise from your knees or from a dais.

6. With an unequal setting of hands

Place one hand next to the body, and the other as far as possible, push up in this position. After completing the approach, change hands.

7. Steps

In this exercise, one arm receives more load. Stand upright with your hands shoulder-width apart. Then move one hand forward one or two palms apart and push up in this position. You can change your hand positioning for each rep or approach.

8. On fists

Stand up on your fists and push up in this position.

9. On the fingers

Spread your fingers and place them on the floor on the pads, stand upright and do push-ups in this position.

10. With fingers to the other side

Stand upright, put your shoulders forward and turn your hands with your fingers towards your feet. Push up in this position.

11. Pseudo-plan

Stand in support lying and push the body forward strongly so that the hands are under the body in the belt area. To simplify the exercise, reduce the forward feed of the body: the closer the hands are to the shoulders, the easier it is to push up.

12. On one leg

Do regular classic push-ups, but on one leg. You can hold the second one on weight or put on the heel of the one that is currently working.

13. With feet on a support

This push-up puts more stress on the upper pectoral muscles. Place your feet on a support and do push-ups, looking at the floor. The higher the support, the more difficult it is to push up.

14. With feet on the wall

Stand upright and place your feet on the wall. Do push-ups, trying to keep the body stretched in one line.

15. Slide (pike)

From a standing position, tilt forward and place your palms on the floor, keep your head between your hands. Stand on your toes so that your body resembles the letter "L". Bring the body forward and do push-ups, touching the floor with your head each time.

16. Indian

Get up in an emphasis lying, then lift your pelvis up and go up the "hill". From this position, slide the body forward and downward, and then bend at the lower back. It will look like you are crawling under an invisible obstacle. Come back by simply pushing the pelvis back.

17. A slide with feet on a dais

Take a lying position, place your legs straight on a chair or other stable elevation. In the initial position, the body is bent at the hip joint, the head is between the arms, the back is straight. Do a push-up until the top of your head touches the floor and return to the starting position.

18. In handstand kipping

Place a rug under your head to make it softer. Stand in a handstand against a wall with your back to it. Bend your arms and place your head on the floor. Lower your knees to chest level, and then jerk them straighten them, pulling yourself up. Control the position of your neck to avoid stretching your muscles during the push with your legs.

19. Handstand strict

Place a rug next to the wall. Stand on your hands with your back to her, lower yourself, put your head on the floor, and then squeeze yourself up without jerking or swaying.

20. Archer

Take an emphasis on lying, place your hands twice as wide as your shoulders. Bring the body to the right arm and bend it at the elbow, as in a regular push-up, and straighten the other arm. Squeeze yourself to the starting position and repeat on the other side.

21. Typewriter

Stand upright, place your hands twice as wide as your shoulders. Move your body to the right and go down, bending your right arm and fully straightening your left. Without rising up, move to the left, transferring your body weight to your left hand and straightening your right. Continue moving, going right and left.

22. On one hand from the dais

Stand in support lying on a support about 50 cm high, place one hand on your thigh and do push-ups in this position.

23. On rings with feet on the floor

Adjust rings or function hinges so that they are close to the floor. Take a stand with your hands on the rings. Perform a push-up, lowering your chest at the bottom point below the level of the rings, and at the exit, turn your hands with your palms away from you.

24. With legs in loops

Due to instability, push-ups will load the core muscles well. Put your legs in loops or rings and do push-ups in this position, trying to keep your body straight.

25. On pancakes

Use barbell pancakes as support. Place them on the edges and lean with your hands. You can leave your feet on the floor, put them on a raised platform like a bench, or - for advanced ones - on two more pancakes. Perform push-ups in this position.

26. On one bar

Place the paralots perpendicular to the body, grab them with a straight grip shoulder-width apart and push up in this position.

27. Sphinx

Stand upright, place your wrists close to each other. Place your hands on your elbows and rise back up. To complicate the exercise, in the starting position, move the hands forward so that they go beyond the line of the shoulders.

28. Tiger on his knees

Stand upright, do the classic push-up. Then, without going upstairs, lower your elbows to the floor, rise back and squeeze yourself up.

29. With hands cross

Take a lying position, put your hands cross in front of you, connect your wrists, point your fingers in opposite directions. From this position, lower your elbows to the floor and rise up again.

30. Spider-Man

Stand in support lying down, go into push-ups, while lifting the knee to the elbow. Squeeze yourself back and put your leg back in place. Repeat on the other leg.

31. Chameleon

Stand upright, then step forward with your right hand and left foot while doing a push-up. Then - the same thing, but with the left arm and right leg. At each step, touch the floor with your chest, try to pull your leg up as far as the stretch allows.

32. With expander

A rubber expander band will help make push-ups harder. Place the band on the wrist so that the elastic rests on the thumbs. Then move the expander behind your back and stand at an emphasis lying. Do classic push-ups. At the bottom, the expander will simply lie on your back, at the top, it will stretch and create resistance, making the exercise more difficult.

33. Slow

Do the classic push-up as slowly as possible. After several times, the muscles will beg for mercy.

34. With weight

Put on a vest with metal plates or sand inside and do push-ups in it. Also, as a weight, you can use a barbell pancake placed on your back, or the efforts of a friend who will put pressure on your shoulders and prevent you from lifting.

35. Plyometric lift off the floor

Go into push-ups, and in the lifting phase, push off sharply with your hands so that your palms rise above the floor. After the push, go to the next push-up.

36. With cotton

Sink into a push-up, and on the way out, lift off the floor with a sharp movement and clap your hands.

37. Jumping from side to side

Lower until your chest touches the floor, and then sharply bring your body up and turn 45 ° to the side. Do the same on the other side.

38. Cotton on the knees

Do a push-up, and on the way out, push hard with your palms off the floor and slap your knees.

39. From wide to diamond

Place your arms wide, go down until your chest touches the floor, and then push yourself up sharply and in the air change the position of your hands to a narrow one. Do a diamond push-up, and then in the same way - through a jump - put your arms wide.

40. Jumping push-ups

From the support while lying with a jump, spread your arms and legs wider and go into push-ups. Jump back up.