5 Unique Push Up Variations to Increase Your Strength

Push Ups are one of the most popular exercise among men and women. They improve your strength, flexibility, endurance and balance. Most people do not have much time to practice their fitness exercises so they prefer to use machines or free weights instead. However, there are some things which cannot be done with machine or free weight only because it requires great amount of energy. For example, if you want to increase your strength, you need to work out at least once every day. You will not get any benefit from doing them only twice a week or even less often than that. There are other types of exercises too which require more effort but they don’t require as much energy. One such type of exercise is the push up where you perform a series of repetitions without resting between each set.

The push up is a very simple exercise which involves just two movements: raising your body up and lowering yourself down. Both of these movements involve the muscles of your arms, back and legs.

When you first start practicing this exercise, you may feel awkward about performing it. But after a while, you will become accustomed to it and then eventually you will master its movement. There are many benefits of doing push up on a regular basis.

People who practice push up regularly have more stamina and endurance in their lives. You will be able to do more work in a single day without feeling tired or drained out.

If you are a professional athlete or someone who is physically very active, then push up is the best exercise to perform during your routine. There are different types of push-ups that you can perform so that you experience different level of challenge with this exercise.

Variations of push up

When most people hear the word push up, they think of floor press. The traditional floor press is when you lie pressed on your stomach, with your legs straightened out behind you and hands placed slightly wider than your shoulders.

When doing this exercise, the movement is done by bending at elbows and touching your chest to the floor and then returning to the initial position by pushing back up with your arms. This movement primarily involves the muscles of your chest, shoulders and arms.

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People who are looking for more challenge with this exercise can try doing it on an elevated surface like a staircase or a low platform. When you elevate your working surface, more of your body weight is distributed on your arms.

This reduces the stress on your chest and shoulders because you have to lift less of your own body weight.

If you do not have access to an elevated surface, you can do wall press in which you stand facing a wall and then lean forward to touch it with your nose. You can also perform this exercise by standing upright and then bending at the waist and leaning forward until your chest touches your legs.

In both these exercises, the lower half of your body doesn’t work as hard whereas your upper body does all the work.

Sources & references used in this article:

Ground reaction force patterns in plyometric push-ups by J Koch, BL Riemann, GJ Davies – The Journal of Strength & …, 2012 – cdn.journals.lww.com

Relative balance of serratus anterior and upper trapezius muscle activity during push-up exercises by PM Ludewig, MS Hoff, EE Osowski… – … American journal of …, 2004 – journals.sagepub.com

Effect of progressive calisthenic push-up training on muscle strength and thickness by CJ Kotarsky – 2016 – library.ndsu.edu

Reliability and sensitivity of the power push-up test for upper-body strength and power in 6–15-year-old male athletes by ZM Gillen, AA Miramonti, BD McKay… – … Journal of Strength …, 2018 – cdn.journals.lww.com

Improving health-related fitness in adolescents: the CrossFit Teens™ randomised controlled trial by N Eather, PJ Morgan, DR Lubans – Journal of sports sciences, 2016 – Taylor & Francis