A push-up is quite basic and the simplest variation of this exercise does not require the use of equipment or machine so it could be performed easily. If the goal is to to build muscle, trim down or get firm, push-ups will be a necessary exercise routine – at least one of the following forms:
- Standard push-ups – This is the most basic type of push-ups and the one most people are familiar with. Starting in the prone position on the floor, place hands beside the shoulders with the palms flat on the floor. Using the toes as anchor for the lower body, use the hand and press hard to bring yourself up until the arms are fully extended. Lower your body down slowly until you assume starting position and repeat a few times.
- Modified push-ups – For those who are having a hard time with standard push-ups, modified push-ups will be a good alternative. It is simpler because instead of resting on the toes, you are resting on your knees and use it as pivoting point.\
- Feet elevated push-ups – Still in the same push-ups starting position, but with the feet elevated on a chair, box, bench or hands of an exercise partner. This type of push-ups is more difficult because all the weight is transferred to your upper body.
- Diamond push-ups – Still in the same push-ups starting position, but with the thumbs and index fingers of either hands touching each other to form a diamond. This type of push-up is concentrated on the triceps muscles.
- Unstable surface push-ups – Still in the same push-ups starting position, but this time you alter the difficulty of the exercise by choosing to perform it on unstable surfaces. An example of surfaces on which you can perform on would be a medicine ball, stability ball or balance disc.
- Wide arm push-ups – Still in the same push-ups starting positing, but the arms are set wide apart to make the exercise more difficult.
- Knuckles push-ups – Still in the same push-ups starting position, but with the hands on the ground with a closed fist. This is a good alternative if standard push-ups are contraindicated because of wrist problems.
- One leg push-ups – Still in the same push-ups starting positing, but instead of laying both feet on the ground you are lifting and transferring all the weight on one leg, making a balance slightly an issue here.
- One arm push-ups – This is one of the most difficult type of push-ups because all of the weight is concentrated on one hand. You are balancing all your weight on one hand so there is also some difficulty with finding stability while performing the push-ups.
- Clapping push-ups – Still in the same push-ups starting position, you lower your body to meet your hands and then push yourself back as far as you can, clapping as you lift your body up and then catching yourself as you go down. This is a very difficult type of push-ups and should be done with care.
There are many types of push-ups. The evolution of this exercise came about in an effort to improve results and enhance performance. The type of push-ups you choose will depend on you capacity, expectations and overall preference. And the good thing about push-ups is – you can do it at your own convenience, even at home!