The push up is one of the most basic exercises you can perform that reaps a huge number of benefits. It is used by the military for their fitness tests, and is one of the original bodybuilding exercises. It increases both strength and size in the chest, triceps, and shoulders, whilst also challenging your core muscles. This all round exercise can be performed practically anywhere, and can be changed up in a number ways. We've whittled down the push up variations list to the top 3 we think work the best.
The original push up
We feel the original push up, is the most effective exercise to target all of the muscle groups involved equally. Rather than the alternative variations which tend to isolate a single area.
How to perform:
Step 1:
Place your hands on the floor, just outside shoulder width. Extend your legs out straight behind you, and extend your toes so that the balls of your feet have contact with the floor.
Step 2:
Tense your abs and your bum, then slowly lower your body down until your chest is close to the floor. Make sure your body is constantly straight, throughout the exercise.
Step 3:
Keep everything tight, and maintain a straight position with your body, then push away from the ground to bring your body back to the starting position.
Diamond Push Up
The diamond push up is an advanced variation of the regular push up which isolates the triceps and shoulders, and minimise the use of the chest. It is a great variation to finish your workout with to really feel the burn in your triceps.
Step 1:
Place your hands on the floor, with your thumbs and index finger touching each other so they form a triangle, or diamond shape. Extend your legs out straight behind you, and extend your toes so that the balls of your feet have contact with the floor.
Step 2:
Tense your abs and your bum, then slowly lower your body down, keeping your elbows tucked into your body at all times. Go down until you are as low as you can go. Make sure your body is constantly straight, throughout the exercise.
Step 3:
Keep everything tight, and maintain a straight position with your body, then push away from the ground to bring your body back to the starting position.
Decline push up
The elevated lower body of the decline push up helps to target your upper chest and shoulders a lot more than the regular push up.
Step 1:
Place your hands on the floor, just outside shoulder width. Extend your legs out straight behind you, and put your toes onto a bench.
Step 2:
Tense your abs and your bum, then slowly lower your body down until your chest is close to the floor. Make sure your body is constantly straight, throughout the exercise.
Step 3:
Keep everything tight, and maintain a straight position with your body, then push away from the ground to bring your body back to the starting position.
