5 Push Up Styles

Introduction to Push Ups

Push ups are a classic exercise that targets the muscles of the chest, shoulders, and triceps. They are a great way to improve overall upper body strength and can be modified to suit different fitness levels. In this article, we will explore five different push up styles that you can try to add some variety to your workout routine.

1. Classic Push Up

The classic push up is the most common type of push up and is a great starting point for beginners. To perform a classic push up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down until your chest almost touches the ground, then push back up to the starting position. Make sure to keep your core engaged and your body in a straight line from head to heels.

2. Diamond Push Up

The diamond push up is a variation of the classic push up that targets the triceps more intensely. To perform a diamond push up, start in a plank position with your hands closer together than shoulder-width apart, with your index fingers and thumbs forming a diamond shape. Lower your body down until your chest almost touches the ground, then push back up to the starting position. Keep your elbows close to your body to maximize the effectiveness of the exercise.

3. Decline Push Up

The decline push up is a variation of the classic push up that targets the upper chest muscles more intensely. To perform a decline push up, start in a plank position with your hands on a surface lower than your feet, such as a bench or stairs. Lower your body down until your chest almost touches the ground, then push back up to the starting position. Be careful not to let your hips sag or your back arch, as this can put unnecessary strain on your lower back.

4. Plyometric Push Up

The plyometric push up, also known as the clapping push up, is a variation of the classic push up that adds a power component to the exercise. To perform a plyometric push up, start in a plank position and lower your body down until your chest almost touches the ground. Then, explosively push back up to the starting position, using the momentum to propel your hands off the ground and clap them together before landing back in the starting position. Be careful not to sacrifice proper form for speed, as this can increase your risk of injury.

5. Single-Arm Push Up

The single-arm push up is a variation of the classic push up that targets the muscles of the chest, shoulders, and triceps, as well as the core muscles. To perform a single-arm push up, start in a plank position with one hand on the ground and the other hand behind your back. Lower your body down until your chest almost touches the ground, then push back up to the starting position. Alternate arms with each repetition to ensure that both sides of your body are worked equally.

🏋️‍♀️ Note: Before attempting any of these push up styles, make sure to warm up properly and start with a modification if necessary. It's also a good idea to work with a personal trainer or fitness coach to ensure that you're using proper form and technique.

In summary, these five push up styles offer a range of challenges and benefits for individuals looking to improve their upper body strength and overall fitness. By incorporating these exercises into your workout routine and focusing on proper form and technique, you can take your fitness to the next level and achieve your goals.