The Best Variations Of The Push-up Training

It is no coincidence that squat training, abdominal planking and push-ups are some of the most popular and effective exercises for building and toning your body. Also known as push-ups, push-ups training is a great way to exercise all major muscle groups simultaneously, provided the technique is performed well. What is more, this type of training does not require specific equipment and can be practiced anywhere. So, if you are already doing the classic push-up without any problem, why not incorporate some variations in it to energize and stimulate your sports routine? Don't delay and discover the best variants of pumps!

Push-up training: a classic exercise for a strong upper body

Push-up training is a classic exercise whose technique is known to everyone. We lie down on the sports mat, feet together, hands placed at shoulder level, we climb breathing and we descend while breathing. The wrists should be in line with the shoulders and the knees in line with the hips. Keep your abs tight, back flat, and head in line with your spine.

The push-up is one of the easiest and most effective exercises for building muscles. We only use our own body weight, which allows us to train our upper body effectively. Specifically, push-ups work the triceps, shoulders, and chest. However, the abdominal and back muscles are also involved.

Moreover, to be able to train effectively and to energize your sports session, experts advise introducing more intense variations of pumps. The easiest way to do this is with the hand position. By changing it slightly, some muscle groups function more than others. Also, if you are experienced in fitness, consider adding weights as well or trying more extreme push-ups as part of a HIIT training plan.

As already mentioned, some of the variations of the classic push-up training differ only in the change in the position of the hands. However, if they are not practiced correctly and in the same posture, they are not effective. If you are therefore a novice, we recommend that you start with the following two variations and work your way up slowly:

Vertical push-ups also known as wall push-ups (shown in the picture above): hands flat against a wall slightly more apart than shoulders and feet together. Make sure your head and back are aligned with your legs. Remember to contract the abs and glutes

• Knee push-ups: ideal for beginners, this variation of the push-up is easier than conventional push-ups because the weight supported by the arms is lower. So, kneel on a sports mat, both feet together at the ankles, arms slightly wider than the shoulders. Remember to align your head, back, and hips. Here is an illustration above.
• Diamond push-ups: this variation targets the triceps and involves having the hands under the chest so that they form a triangle. As you descend, make sure the chest is brushing your hands.

The best variations of the push-up workout for beginners and advanced

• Staggered Push-ups: In addition to training the triceps and pectoral muscles, this variation of the push-up workout also works the abs and deltoids. The exercise consists of placing one of the hands on top of the other. Thus, the one placed further below exerts more intensity on that same side. It is therefore better to alternate them.
• Side Rotation Push-ups: Also known as T-push-ups, this variation of the push-up heats the shoulders, biceps, triceps, oblique and back muscles and helps improve balance. Get into a classic push-up position and lower to floor level. Going up, rotate by extending your arm to form the letter T. Repeat on both sides.

• Push-ups on the fists: As the name suggests, this type of push-up workout is performed on the fists instead of the flat palms. Promoting balance and strengthening the ankles, this exercise also works the muscles of the fingers and is recommended for the more advanced.
• Declined push-ups: place your feet high (half a ball for example) and perform a push-up workout in the same way as in the classic position. Be careful with the wrists because they receive a lot of pressure.
• Incline push-up training: here it is the reverse of the previous exercise but this one is much easier to practice and is ideal for beginners.

• One-handed push-ups: One of the great classics, this type of push-up workout involves having your legs as wide as possible in order to ensure stability. Then we do push-ups on one hand, the other on the back. We repeat on both sides. This exercise further strengthens the core muscles and helps with coordination.
• Push-ups on one leg: switch to the classic push-up position, go down and up again, lifting one of your legs about 2 cm from the ground. Be careful to always have the body in a straight line. This variation of the push-up training targets the pectorals, triceps, transverse and glutes.

Variants of intensive push-ups

The following variations of the push-up workout include intensive and even extreme movements aimed at improving endurance and which are intended for more experienced people. The higher intensity increases the heart rate, which makes it possible to combine these variations with exercises of a HIIT workout.

• Slam push-up training: Also known as classic military push-ups, this variation requires a lot of speed and is only suitable for very advanced practitioners. We put ourselves in a classic push-up position and thanks to an explosive impulse we project our body far from the ground. You clap your hands as soon as they are in the air and return to the initial position.
• Push-ups slammed behind the back: a rather impressive variation, the technique of which is the same as that of the previous exercise, but this time we slap our hands behind the back. As the wrists are subjected to quite a lot of pressure when descending, it is recommended to use a soft surface such as a gym mat.

• Burpee-style push-ups: Commonly known as frog jumping, this type of push-up workout is very effective at working your upper body and glutes simultaneously. More specifically, it trains the buttocks, calves, quads, triceps as well as the abdominal, pectoral and deltoids muscles. So, find yourself in the classic push-up position. Then crouch down and stand up with a jump.
• Spiderman-style push-up workout (Spider): this variation promotes balance and works the shoulders, arms, pectoral muscles and oblique abdominals. In the descent position, bend the knee and bring it towards the elbow. We repeat on both sides.

Push-ups with a medicine ball: although it seems very simple at first glance, push-ups training with a medicine ball is indeed a bit complicated because the ball is unstable, which increases the level of difficulty. So we go into a typical push-up position and place both hands on the medicine ball shoulder-width apart. Another even more complex variation is to have one hand on the ground while the other remains on the ball. In this case, we repeat on both sides

Useful tips for a successful push-up training

Push-up training can be a very difficult exercise for beginners, but it promises amazing results. And in order to better enjoy it, we would like to give you some good tips and recommendations to remember. As an added bonus, staying disciplined is essential ! This golden rule applies not only to push-ups but to any other sporting activity. So, if you are having difficulty performing push-ups 3-4 times a week, we recommend that you set a more realistic goal so you don't get discouraged. Then all you need to do is stick to your schedule and move on.

Find motivation and don't give up ! Take into account that after each sports session, you will feel stronger, which will push you to master more complex variations. Try to do a push-up workout every time you work out or at least once a week.

As already mentioned, if you are a beginner, start with classic push-ups, gradually increasing their number. Once you've mastered the classic push-up technique, feel free to add other easy variations to your workout. Think about incline or knee push-ups first before continuing with the more complicated variations.

Every professional trainer will tell you that sport should be accompanied by a healthy and balanced diet in order to achieve optimal results. So, limit the consumption of sugar and favor fresh fruits and vegetables. If you prefer to follow a well-developed diet, do not hesitate to consult a nutritionist.