But were you aware you could do different types ofpushupsto target specific areas of your body?
A few minor changes can totally shift which muscles are emphasized during the move.
Ready to put your strength to the test?
Place your hands on the ground wider than shoulder-width apart with your fingertips facing forward.
This is your starting position.
Slowly lower your chest toward the ground by bending at the elbows while breathing in.
Your elbows should face slightly to the side and behind you.
Pause, then push using your chest to return to the starting position while breathing out.
Be sure to keep your core tight and engaged throughout the movement.
That’s one rep. Benefits:This variation puts more stress and emphasis on the chest.
Place your hands on the ground approximately shoulder-width apart with your fingertips facing behind you.
This is your starting position.
Slowly lower your chest toward the ground by bending at the elbows while breathing in.
Lower until your biceps are nearly parallel to the ground.
Be sure to keep your elbows tucked in toward your body and facing your feet while lowering.
Pause, then push up using your biceps to return to the starting position while breathing out.
That’s one rep.
Note:If this exercise is too difficult, position yourself between two tables or chairs.
Place one hand on each surface to perform your repetitions.
Benefit:This variation puts more stress and emphasis on the biceps.
This is your starting position.
Slowly lower your chest toward the ground by bending at the elbows while breathing in.
Be sure not to flare your elbows or allow your hips to sag as you lower down.
Pause, then push through your triceps to return to the starting position while breathing out.
Note:If this exercise is too difficult, begin by mastering a narrow pushup.
Benefit:This variation puts more stress and emphasis on the triceps.
Place your hands on the ground, shoulder-width apart with your fingertips facing forward.
Walk your feet in toward your hands, raising your hips into the air.
Your arms and legs should form an inverted “V” shape.
This is your starting position.
Slowly lower your upper body toward the ground by bending at the elbows while breathing in.
Be sure to keep your elbows tucked and torso straight.
Pause, then push using your shoulders to return to the starting position while breathing out.
That’s one rep.
Benefit:This variation puts more stress and emphasis on theshoulders.
Place your hands on the ground wider than shoulder-width apart with your fingertips facing forward.
This is your starting position.
Slowly lower your chest toward the floor on your left side by bending your elbow while breathing in.
This is the working arm.
The right arm will be straight and extended.
Pause, then push up using your left side to return to the starting position while breathing out.
That’s one rep.
Note:If this exercise is too difficult, bend your extended arm as needed.
Benefits:This variation puts more stress and an increased load on the working arm.
This is your starting position.
Slowly lower your chest toward the ground while breathing in.
Be sure to keep your core engaged and body in a straight line.
Do not let your hips sag.
Pause, then push upusing your backto return to the starting position while breathing out.
That’s one rep.
Note:If this exercise is too difficult, perform your repetitions with your knees bent on the ground.
Benefits:This variation puts more stress and emphasis on the back.
