The many variations of the Push Up
- Body & Gym Posts
- 16 Nov, 2019
The push up is one of the best exercises and can be practiced by both beginners and advanced athletes. In this article we will elaborate on the many available variants of this exercise. If you want some general information about the push up, you can dit view article.
Incline push up
With the incline push up, your shoulders and triceps are tackled less, and the focus is mainly on your chest muscles. Your arms are based here on a raise instead of on the ground. This is good for beginners because you can easily make progression by always slightly decreasing the increase to make the exercise harder. It is important that you keep your chest between your hands when lowering. So don't go with your head down, but with your chest.
Pike push up
You take a fairly unusual position with this variant, but it is an excellent exercise for your shoulders and the top of your chest. Your body makes a kind of inverted V, so that you shift the focus a bit more to your shoulders. Make sure that the exercise feels comfortable and that there is not too much tension on your calves and hamstrings.
Starting position is pushup and then you go up as it were that your body is in that pike position, and then elbows not far out, hands shoulder width and then push forward. If you don't have the power yet, go and do pike hold then get used to it and build up some strength.
Decline push up
You place your feet on a raised floor and your hands on the floor. With this you train the top of your chest and the front of your shoulders. Again it is important that you sink as far as possible and that you go with your chest towards the floor, not with your head. Always try your head hold your hands. It is important that you adopt a good posture so that you feel your chest and not your shoulder.
Elevated pike push up
This exercise is almost the same as the normal push up pike, now supporting your legs on a raise. This ensures that the focus is shifted even more to your shoulders. This exercise is also slightly more comfortable than the normal pike push up because there is less tension on your calves and hamstrings. You now also press more of your body weight and you increase your range of motion because you can lower deeper.
Pseudo push up
This variant is heavier than a normal push up. You hereby place your hands at the height of your hips which ensures that your shoulders are activated more. This is a good variant when you practice for a board push up. Make sure that you hold your elbows against your body and that you tighten your core properly.
Archer push up
This is an excellent exercise if you are training for a push up with one hand. With the archer push up you always keep an arm straight, which ensures that the weight is moved to one side. You can place your stretched arm on a raised surface (such as a kettlebell) or simply on the floor. Again tighten your core well so that you stay in balance. The wider, the heavier, so find a position that challenges you, but is still achievable.
Typewriter push up
Just like with the archer push up, you also keep an arm extended here when you lower it. The difference is that with the typewriter you move push up from one side to the other in the low position. This is also an excellent exercise if you are training for a one-handed push up. It is also good for your core and flexibility.
Handstand push up
The push up handstand is one of the heavier variants and is excellent for creating strong shoulders and a strong core. You can perform this exercise with or without a wall as support, depending on your level. If this exercise is too heavy for you, you can start with pike push ups. You can also practice first by holding the handstand position without doing a push up.