This article will share with you 5 different types of push up exercises that you can do from home or anywhere for that matter. Push-ups are an amazing way to build strength and muscle in your chest, front delt, triceps, and your core.
Push ups are close chain movements, meaning that your hands are touching the ground, and your body is moving. This action helps increase joint stability and muscle fiber activation. It also improves functional movement patterns.
This, in turn, actually trains your body to be stronger when lifting weights at the gym. It especially does wonders for developing core strength, which translates amazingly well into other areas of your fitness life, such as sports that include throwing, or even kickboxing.
So, as it turns out, many people who begin their fitness journeys with bodyweight training, end up being much more efficient and stronger at the gym if they choose to lift weights down the road.
So, I’ve listed 5 different types of push up exercises below. These are all part of an incredibly powerful home bodyweight program I follow. You can learn about that here if you like.
Classic Push Ups
Classic push-ups are great for working your upper body and developing strength. This exercise primarily targets your pectoral muscles, triceps, and shoulders. When done properly, they will work your core and lower back as well.
When doing classic push-ups, make sure to keep your back straight while also engaging your core. Also make sure not to lift your butt. Keep it down so that your full body forms a straight line.
HOW TO DO IT:
Place your hands slightly wider than your chest while your legs extend straight behind you. Lower yourself slowly until your chest almost touches the ground. Pause in that position for a moment before pushing yourself back up. Then repeat the movement.
Here’s a quick video tutorial on how to do classic push-ups with the correct form.
Feet Elevated Push-Ups
Feet elevated push-ups are similar to classic except for the fact that your body will be at a downward angle. This is because your feet will be resting on a bench behind you. If you don’t have a bench, you can use a chair, a step, or even a couch.
Feet elevated push-ups put more of an emphasis on your upper pectoral muscles, and also your front shoulders.
HOW TO DO IT:
For this exercise, you’ll be placing your feet onto a platform behind you, such as a bench, a chair, or whatever elevated object you have nearby. This will cause your body to be at a downward angle. Get into push-up position, and place your feet on the platform behind you.
Just as with a classic push up, place your hands slightly wider than your chest on the floor. Lower yourself slowly until you almost touch the ground with your chest. Pause in that position for a moment, and then push yourself back up. Repeat the movement.
This video will show you how to do feet elevated push-ups with perfect form.
One Arm Push Ups
One-arm push-ups are not easy to do, especially if you’ve never done this exercise before. There is an amazing home bodyweight program that takes you step by step through the process of working your way up to doing one with proper form. If you’d like to learn about this program, click here. They key is by utilizing different variations until you can finally do a push up with one arm.
When you can finally build your way up to doing a one arm push up, you’ll develop incredible body strength, especially in your core. It takes an immense amount of core strength to keep your body stable as you do this exercise.
If you can work your way up to this exercise with perfect form, you’ll be stronger than most people at the gym.
HOW TO DO IT:
For a one arm push up, you’ll want to spread your feet a bit wider than you may do for a classic push up. That’s because this exercise requires tremendous amount of balance. Place one hand on the ground. Make sure your body is tense, and you focus on utilizing your core for this exercise. Place your other hand tightly behind your lower back. You’ll want to lower your chest slowly until it almost touches the ground, then raise yourself back up to starting position. Repeat the movement.
This video will show you 4 variations that you can use to work your way up to doing a one arm push up.
Diamond push-ups place a heavy focus on your triceps and inner chest while also working your overall upper body and core. You’ll form your hands into a diamond shape. You’ll feel this exercise targeting the central part of your chest and triceps.
HOW TO DO IT:
Form your hands into a diamond shape. If it hurts for you to have your hands to close together, you can more them a little further apart. Extend your feet back as if you were doing a classic push up. Lower yourself slowly until your chest almost touches the ground. Then raise yourself back up to starting position. Repeat the movement.
This video will show you how to do diamond push-ups with proper form.
Clapping push-ups are a unique plyometric variation because they require explosive and rapid contractions. This exercise places an emphasis on the upper body and also develops a strong core. This exercise is amazing at helping you build power, while also developing your triceps, chest, and shoulders.
HOW TO DO IT:
Start in a classic push up position with your hands beneath your shoulders. Make sure to tighten your abs and glutes throughout the duration of this workout. Lower yourself until your chest almost touches the ground. Push yourself up with explosiveness so that your upper body comes off the ground long enough so you can quickly clap your hands one time before they return to the ground at the original push-up starting position. Repeat the movement.
This video will show you how to do clapping push-ups with proper form.
Push-Ups Build Lean Muscle
Push-ups are an amazing way to build strength and power. In fact, you could put on more lean muscle doing just the right variations of push-ups alone than you could by simply doing bench presses with weights.
I personally lost 13 pounds of pure body fat while developing lean muscle definition within 3 months, all by doing exclusive bodyweight training at home. The exercises listed above are part of my regular routine. I’ve witnessed so many other people go through incredible body transformations following this same plan.
This program inspired me to start writing articles to help others on their fitness journeys. If you’d like to learn more, visit this page here.
Bodyweight training requires an incredible amount of tension, which is why you can develop lean muscle quickly especially when following the proper routine that combines the right amount of volume & tension. Most people at the gym aren’t utilizing their full potential when lifting weights.
When it comes to bodyweight training, the only weight you have to work with is your actual body, and this is why it is so challenging. Your mind doesn’t know the difference between tension from weights or tension from your own body. It is an absolutely amazing way to build your body with minimal equipment.
I hope you found this article to be helpful. If you have any questions at all regarding any of these push-up routines, or fitness in general, I’d be more than happy to help you. Just leave them below and I’ll get back to you as soon as possible. Thanks so much for reading and being here.