5 Push-Up Variations That Will Tone You More Than Standard Push-Ups

If you can do standard push-ups with ease, step it up with these variations to build a stronger upper body.

A push-up is one of the most basic yet effective resistance training exercises that works a wide range of muscles in your upper body – shoulders, chest, triceps, core and back. Once you’re comfortable doing standard (full) push-ups, it’s time to try these challenging push-up variations to keep your workouts varied and target other muscles in your upper body. Aim for 10 to 15 good reps of each exercise, and you’ll feel a new kind of soreness the next day.

Still struggling to do a full push-up in good form? Do these push-up modifications to work your way up.

Standard push-up

Start in a high plank position, arms slightly wider than shoulder-width, palms directly under shoulders. Bend elbows and lower your body as low as you can without touching the ground. Elbows should be pointing outwards in a 45-degree angle. Slowly push yourself back up. This is one rep.

Diamond push-up

Start in a high plank position, palms directly under shoulders, shoulder-width apart. Walk hands in and under your chest so that your thumbs and index fingers are close enough to form a diamond shape. Bend elbows as you lower your torso to do a complete push-up. Slowly push yourself back up. This is one rep. If this is too tough, rest your knees on the ground.

 

Dive bomber push-up

Start in a downward dog position, palms pressed firmly into ground and butt pushed back and upwards. Body should form an inverted V shape. Push heels towards ground. Bend elbows and lower chest to the ground in a forward gliding motion, then push up towards the ceiling. Your back should be arched and arms straightened. Reverse the movement by lowering your chest to the ground and pushing your butt back into a downward dog. This is one rep.

Wide grip push-up

Start in a high plank position, palms slightly wider than shoulder-width. Bend elbows and lower body as low as you can without touching the ground. Slowly push yourself back up. This is one rep.

 

Decline push-up

Start in a high plank position, palms directly under shoulders. Place legs on an elevated platform such as a chair. The higher the elevation, the harder this exercise will be. Bend your elbows and lower body as much as possible without touching the ground. Slowly push yourself back up. This is one rep.

Spiderman push-up

Start in a high plank position, palms directly under shoulders. Bend elbows and lower body as much as you can without touching the ground. As you lower your body, bend and bring left knee out to the side, towards elbow. Push back up and straighten your leg. Switch sides to complete one rep.

 

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