Pushups are one of the most common exercises and are an effective way to build strength and muscle. However, there are many variations of pushups that can help you get a more intense workout. Here's what you need to know about five different types of pushups:
Decline Pushups
This exercise is similar to the standard pushup, except that instead of being on your hands and knees, you're on your feet with your arms extended. The decline position allows for greater flexibility in the shoulders and chest muscles and increased stability in the core.
- How To Do It: Place both hands on a bench or chair (or whatever is handy), about shoulder distance apart. Bend at the waist until your chest reaches near parallel with floor level; then extend your arms back up again by straightening out your legs and raising your hips into the air--this should look like an inverted V shape from above!
- Benefits: Decline pushups work many different muscles, including those in the chest, triceps, deltoids, and pectorals; they also help improve balance/coordination since we're working against gravity here versus being supported by our hands as regular pushups do.* Rep range: 3 sets x 8 reps each
Incline Pushups
Incline pushups are a variation of the standard pushup that can be done with or without weights. They're also a good way to warm up before you do traditional floor-based pushups, as they have a similar range of motion but place less strain on the wrists and shoulders.
Incline Pushup: Hands-On Bench
This is probably one of the easiest versions to try because all you need is an incline bench (or anything else sturdy enough for your weight) and some dumbbells, if desired. If using dumbbells, hold them at shoulder height in front of each shoulder blade; keep them steady throughout the exercise so they don't swing around wildly!
To do this variation: Start by placing both hands on top of each end of an incline bench set at about 45 degrees from vertical (or whatever angle feels comfortable for you). Lower yourself until your chest touches near or directly onto a said surface, but don't go past parallel, and press back up again until your arms are straightened but not locked out entirely.*
Floor-assisted Pushups
Floor-assisted pushups are an easy way to build strength for regular pushups. They're also great for beginners just starting their fitness journey and want to get their first taste of the traditional pushup.
For floor-assisted pushups, place your hands on a sturdy surface about hip height (think: couch cushions). Then lower yourself down so that your chest touches this surface before pushing back up again. You can modify this version by using two surfaces instead of one; make sure they're stable enough not to move around when you're doing them!
Wide Grip Pushups
Wide grip pushups are a variation of the standard pushup. They're great for building upper body strength and improving your core stability, especially when you do them with your feet together or even wider than shoulder-width apart.
Here's how to do wide-grip pushups:
- Start in an elevated plank position with your hands positioned at least six inches outside shoulder width. Keep your back flat and lower yourself until only about one-third of your chest is touching the floor, then press back up again without letting go of any tension in the muscles between repetitions (this will help prevent injury).
Fingertip pushups
Fingertip pushups are a variation of the standard pushup that can help you build strength in your triceps and shoulders.
To do them:
- Place your hands on the ground and get into a normal pushup position with your legs straight out behind you.
- Lift one hand at a time and place it on top of the other hand so that all four fingers are touching (like making an "L" shape).
- Lower yourself down again until only one finger touches the ground before returning to full extension.
- Repeat this pattern with each hand until you've completed all repetitions.
The best way to make this exercise more difficult is by holding onto dumbbells or kettlebells while doing fingertip pushups instead--it will increase resistance throughout each rep and challenge strength in your arms as well as balance throughout each rep!
Pushups can help you build muscles, but there are other types of pushup exercises as well.
Pushups are a good way to build upper body strength. They can also help you lose weight, improve your posture and reduce stress. The pushup variations below will give you different benefits than traditional pushups do:
- Handstand Pushups - This variation works the entire body, improves balance and coordination, and strengthens the chest muscles. This exercise is also known as an elevated handstand pushup or wall-assisted handstand pushup depending on how much assistance is provided by using a wall or other object for support.
- Diamond Pushups - This variation focuses more on building strength in the triceps while working out other areas, such as the chest, shoulders, and back.
- Elevated Feet Pushups - This variation increases intensity by removing some of the weight from your legs, so there's less strain on them during this exercise.
- Wide Grip Pushups (or Wide Parallel Grip) - This version targets more of your chest muscles than normal because it allows for a greater range of motion when lowering yourself down into position; therefore allowing more room for error if the form gets sloppy during repetitions over time.
Conclusion
If you want to try out pushups, remember that there are many variations of pushups as well. The key is to find the one that works best for you!
