If you’re working on building upper-body strength, start with push-up variations.
Discover the best options, ranked from easiest to hardest.
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It doesnt matter which push-up variations you dotheyreallhard.
co-founder and CEO of Burn Boot Camp
Heres everything you should know before diving into the exercise progressions.
What is a push-up?
When it comes to the exercises commonly seen in bodyweight workouts, the humble push-up is always a staple.
The exercise starts in a plank position.
What muscles do push-ups work?
Youll also get some solid core engagement, he says.
And to a lesser extent, push-ups work your legs and hips, too.
Theyre scalable from easy to incredibly difficult, Sulaver says.
Elevating your hands on a wall or countertop is going to make push-ups much easier.Plyometric variationslikesuperman push-upsare extremely difficult.
co-founder and CEO of Burn Boot Camp
Different variations of push-ups offer different outcomes, too.
If you do lots of reps of an easier push-up, youll develop endurance.
If you do more challenging push-ups, youll develop strength.
And if you do explosive plyometric style push-ups, you’re able to develop power.
Just dont move through the list of easiest to hardest push-ups too quickly.
And while attacking each strength training option, watch out for common form mistakes that can sabotage your efforts.
The trainer also advises paying attention to your elbows to check that theyre 45 degrees from your midline.
Your torso and arms should make more of an arrow shape than a T shape, he says.
Where multiple muscles are conjoined, its really important to warm them up dynamically, he previouslytold Well+Good.
Aside from warming up your muscles and joints before starting your bodyweight workout, youll also get added mobility.
Let your journey in building upper body strength begin.
1.Wall push-up
When ranking push-up variations, the wall push-up is certainly the easiest.
Thisincline push-upwill start to strengthen all the muscles needed to perform push-ups on the ground.
2.Knee push-up
The knee push-up is one of the best push-up variations for beginners.
It helps you build up your strength before taking the exercise to the plank position.
5.Shoulder tap push-up
Up the workout intensity by adding shoulder taps to regular push-ups.
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6.T push-up
Next up are T push-ups.
7.Triceps push-up
Looking for push-up variations for the back of your arms?
Tricep push-ups specifically target the area.
8.Pike push-up
If you think your triceps are already sore, just wait.
Thepike push-upputs even more weight on your arms and shoulders as youre performing the exercise, upping the challenge.
(Want to amp things up?
10.Toe tap push-up
This exercise hits strength and cardio at the same time.
Between push-ups, you take turns tapping your foot in one quick, swift motion.
Talk about working up a sweat.
That means theres no way to cheatyou have to complete a full push-up every time.
13.TRX push-up
TRX push-ups work your upper and lower body at the same time.
Next, you straighten them to bring your body back up.
you’re able to up the push-up challenge even more by performing the exercise at an angle.
14.Blast-off push-up
This is hands-down one of the best push-up variations.
I think dive bomber push-ups are way harder than traditional push-ups, saysMaillard HowellofDean CrossFit.
It involves more pushing with the shoulder versus pushing with the chest, like in a traditional push-up.
Then, you finish by jumping your hands back up to the plates.
This strength training option is super hard, but super effective.
18.Spiderman push-up
Spiderman push-ups are crazy-hard.
Then, you complete a mix of knee tucks and Spiderman push-ups.
Yeah, it hurts… but in a good way.
Youre using every ounce of your upper-body strength as you perform the exercise with one arm behind your back.
FAQ
1.
Is 100 push-ups a day good?
What is the hardest version of a push-up?
Whats the easiest push-up?
It effectively builds up your strength while providing a more manageable starting point compared to traditional floor push-ups.
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