Push Up Variations

Standard Push ups are fine, but when you want to spice things up:

 
 
  1. Wide grip push up (engages shoulders more)
  2. Close grip push ups (engages triceps more)
  3. Clap push up (works on explosiveness and power) – plyometrics
  4. One leg push up (engages the core more)
  5. Hand release push up (helps those who want to ease the tension in the joints)
  6. Spiderman push up (improves hip mobility and engages the core more)
  7. One arm incline push up (utilizing your chest more in an unbalanced state)
  8. Decline push up (works the upper chest and shoulders)
  9. Incline push up (lower chest and triceps more)
  10. on the knees (modified for those who can’t yet do the standard push up)
  11. Shoulder tap push up (good for improving balance)
  12. slow negative push ups
  13. Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
  14. Corkscrew push up
  15. Diamond push up (focuses on the triceps)
  16. medicine ball push ups
  17. renegade push ups
  18. kettlebell push ups

Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box! 

 

Fitness WonderWoman

Shay-lon 

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