I love push-ups. This is a functional compound bodyweight exercise that mimics your natural daily movements while strengthening your pectoral muscles, shoulders and triceps and building a stronger core. However, it is a difficult exercise to master and requires proper form and some pre-existing core strength to maximize gains and prevent nasty injuries.
Common mistakes include splayed elbows, hips forward, limited range of motion, and incorrectly positioned hands that strain the shoulders and back. But if you’ve already mastered how to do push-ups, it might be time to improve your chest day workout with these clever alternatives.
These five variations target the same muscles and increase upper-body strength, but offer more of a challenge for push-up pros looking for a chest boost for the day. Fitness Editor Hugh Jackman’s Wolverine Workout See what happened when you tried this powerful full-body dumbbell workout to build strength, or read up on these top-rated push-up variations.
Variations of push-ups to try
handstand push-ups
A CrossFit favorite, the non-professional handstand push-up is the ultimate upside-down alternative for stronger shoulders. It targets your core, back (i.e. your trapezius), and is guaranteed to pack power and boost your push-up performance.
How to do handstand push-ups:
Face the wall with your hands on the ground and spread your fingers apart for balance. Kick up into a handstand, forming a soft banana shape from head to toe without overextending your hips. Bend your elbows and lower your head to the ground, then push back to the starting position.
diamond push ups
The Diamond Push-Up is the premier tricep targeter. This pushup variation uses a diamond-shaped hand placement to work the anterior deltoids (front shoulder muscles) and pectoral muscles, with a focus on the triceps. Triceps are useful in a variety of exercises, such as pull-ups and tricky military presses. Therefore, building strength in your triceps may improve your lift.
How to do diamond push ups:
Start in a push-up position with your hands forming a diamond (index fingers and thumbs together) and your hands under your chest. Do a push-up by bending your elbows and lowering your chest to the floor so that your elbows don’t splay out and your hips don’t sag, then return to the starting position.
archer push up
Archer pushups are a great bridge between single arm pushups and regular pushups, focusing on one side of the body to develop strength and stability in the shoulders, arms, and chest muscles. This exercise also builds balance, stability and coordination and uses unilateral training to help correct muscle imbalances without the weaker side picking up slack (a common problem with barbell training). ). An unstable environment also requires core stabilization to control movement.
How to do Archer Push-ups:
Start in a pushup position with your right hand slightly spread and facing down to the ground for better grip. Engage your core, glutes, and thighs to keep your head in a straight line from head to toe and keep your hips from sagging. Pull your shoulders back and, keeping your right elbow bent inward (remember not to flare it), lower your chest to the floor as you extend your left arm out to the side. Slide your dormant arm inward as you push back. Switch sides.
alligator push up
Alligator pushups are feared for good reason. This spicy strength workout doubles as an aerobic endurance workout when performed at speed and works almost the entire body: chest, shoulders, arms, core and legs. Doing alligator push-ups will not only work up a serious sweat, but it will also improve the flexibility of your hip flexors.
How to do alligator push-ups:
Start in a push-up position (think bracing to receive a punch) with your core engaged. As you perform push-ups (chest to floor), step your left arm slightly forward while simultaneously pulling your right knee toward your right elbow. As you push up, step your right hand and left knee forward to continue the rep.
deficit negative push-ups
This variation uses two approaches. deficit Expand the range of motion at the bottom of the push-up, negative Known as time under tension (TUT), it keeps the muscle contracted longer. Both are push-up progressions designed to build muscle and strength.
The eccentric (lowering) stage of the push-up is a slow, controlled movement that engages the muscles for a long period of time, followed by a quick, forceful push up. You can create deficits by lifting your hands using equipment such as kettlebells. This allows for more range of motion in the lower portion of the exercise, requiring more strength and mobility.
How to do Elevated Negative Push-ups:
Start in a pushup position with your hands over two weights or your feet behind you and your shoulders over your wrists. Keep a straight line from head to toe. Do a pushup with your elbows bent, pause at the bottom and he lowers for 4 seconds. Push back to the starting position. Try to get your chest as close to the ground as possible for each rep.
Not sure what to try next? Tone your back and shoulders by learning how to do lateral pulldowns and the correct Arnold press. Additionally, Daisy Keech shared her top 3 exercises for glutes.
