Workout

5 Best Push Up Variation for Spectacular Upper Body

Everyone is familiar with push-ups, its a basic movement we learn as kids in school, a good one for building strength and endurance especially for the upper body. Push-ups and its variations can easily incorporate with ones muscle building program.

It is easy to think of push ups as a beginner’s exercise. When we think of a push up we immediately start having flashbacks to gym class. This is not entirely bad, in fact sometimes it is a good idea to go back to basics if we want to move forward and blast through a plateau.

The beauty of the Pushups is that you can do it anywhere, anytime. It’s a great all-encompassing exercise that hits not only your arms and chest but also gets a burn going in your core.

Here some benefits to doing pushups routines:

  • Is excellent in developing triceps muscles
  • Develops the entire chest/pectoral region
  • Works the entire shoulder/delt region
  • Helps with upper back development
  • Develops the obliques and serratus muscles

Really, could you ask anything more of a single exercise?

While many people do push ups, its rarely done in the right way, so the first thing we need to learn is the proper form of doing push-ups, once its done, you can build up the number of push-ups needed.

How to Perform Regular Push-ups Properly

Hands should be shoulder width or wider than shoulder width apart, with hands directly under your shoulders. Engage your upper back, shoulders, and arms to lift your body weight off the floor, then slowly lower it back down. Pause, then push back to the starting position.

Keep your core braced the entire time. If your hips sag at any point during the exercise, your form has been broken. When this happens, consider that your last repetition and end the set.

If you are having hard time performing basic regular push ups, then you have to start with bent knees push up for awhile till you have enough strength to do this.

5 Push Up Variations you Need to Master

There are many push-ups variation that can increase intensity and focus and target different muscles groups, combining these push-ups with your workouts, can result even in a greater results.

1# Incline Push Up

This variation emphasizes use of the sternal fibers (Lower) of your pecs. Your sternal fibers run from your shoulder to your breastbone.

incline push-up

Begin with the standard push up position with a platform or stepping box directly in front of you and perform the push ups. The only difference here is that your hands will be on a higher platform than your body, everything else remain the same as basic push ups.

2# Decline Push Up

While incline pushups focus on your sternal fibers, decline pushups primarily emphasize the clavicular fibers of your pectorals. These fibers also start in the shoulder but attach into your collarbone instead of your breastbone.

decline push up

To perform, place your feet onto the one-foot tall block and straighten out your body with your hands on the floor. Support your legs with your toes while placing your shoulders directly on top of your hands. Now, push your body off of the floor by pushing against the floor with your hands. Once your arms are fully straight, you can lower your body back to the floor.

3# Wide Stance Push Up

This variation is performed exactly like the basic push up, except arms are position wider than shoulders width, just like bench press, this takes lots of loads off the triceps and put more load on the chest muscles bringing on the outer Pecs.

wide grip push-up

It’s a little harder than basic push ups and may put some pressures on the shoulders and elbow joints, so you need to be careful doing it.

4# Close Grip or Diamond Push Up

This variation fully activates the triceps, while also providing good muscle stimulation for the anterior shoulder, chest & some of the smaller muscles of the back & abs.

diamond push-up

This performed similar to basic push up, except hands are positioned close together under the middle chest, just like close grip bench press, this takes lots of loads from the chest and put more load on the triceps. Also while lowering yourself close to the floor you’ve to keep your elbows close to your sides, to focus more on the triceps.

5# Shoulder Press Push Upshoulder press push-up

This is a great variation of shoulder press instead of using dumbbells or a barbell. This is a great body weight exercise for developing deltroid.

Start the exercise in the ‘A’ position shown. Bend your elbows til your noseis cose to the ground, then push back to the top. You make the exercise more difficult by elevating your feet. The higher your feet, the harder it is.

To Sum Up, Push up is a great compound exercise for the upper body which can be tailored to fit everyone’s needs. Regardless of how strong or how fit you are your will be able to a push up of some description and, with time and effort, develop your upper body for greater strength, definition and a higher degree of functional fitness.

Image courtesy: http://www.ibodz.com/

Leave a Comment