I go running regularly and train my legs, buttocks and stomach. However, my arms often go empty handed. A few push-ups a week would help tighten and strengthen this part of my body as well. But since they can be not only exhausting, but also quite boring, I have included five in this article. push-up variations list. So nothing stands in the way of strong arms this summer!
These push-up variants await you:
5 push-up variations you should know
Push-ups are not only an ideal exercise for strong arms. Much more functional training of the whole bodytargeting both the chest and shoulder muscles, as well as the triceps, abdomen and back. Finally, a push-up even uses your hips and calves!
Next to the table there is a push-up a real complete exercisethat you should not miss. However, so that you do not get bored, I have selected for you five different variants of push-ups, which set different stimuli and take your training to a new level at the same time.
Keep reading: Wondering how to learn to do pushups and how long you should hold a plank? We have answers.
1. Push-up variant: wide push-ups
The wider you place your hands with a push-up, the more you work your chest muscles. To do this, get into the normal starting position of a push-up, just place your hands further apart. When viewed from above, your body should look like a T as you descend. Although this push-up variant is significantly heavier than a normal push-up, it offers you variety and strengthens the weak points of the muscles.
2nd push-up variant: tight push-ups
The closer you stand with your hands, the more likely you are to target your upper arms. For this push-up variation, get into the normal starting position, but raise your hands. just a few inches away under your chest. If you feel pain, feel free to spread your hands further apart. As it descends, her body will look like a self when viewed from above. This narrow variant mainly train your triceps.
3. Pushup Variation: Diamond Pushups
Closely related to the tight push-up is the so-called diamond push-up. It’s called that because your hands are clenched like a diamond or rhombus during this push-up variation. diamond placed under your body. Your thumbs touch at the bottom while your index fingers touch at the top. The big drawback of this variant, however, is that is particularly demanding and sometimes causes pain in the wrists can drive. So approach this exercise carefully and never go beyond the limits of your pain.
4. Pushup Variation: Mountaintop Pushups
If you’re looking for a push-up variant that primarily targets your shoulder muscles, then the pike push-up is perfect for you! Your hips stay slightly up.its underside forms a point on the line of its body when viewed from the side.
It is important that you maintain this posture throughout the entire push-up movement, both on the downward and upward movements. Granted: This exercise is for advanced users. However, you should not avoid them, but always include them in your training plan to work your muscles.
5. Push-up Variation: Legs Elevated
Swiss ball push-ups are push-ups in which the hands or feet rest on a medicine ball (or Swiss ball). This variant also has it all, but is worth even more. For the foot-on-the-ground variant, you must use a medicine ball or similar object.
Place your feet on it and start doing push-ups as usual. You will see that the unevenness makes you sweat a lot and also promotes their coordination!