8 types of push-ups to vary our exercise routine

The types of push-ups admit variations. Also known as Lizards or pushupsThey are a very complete exercise to train the upper body. In addition, they also involve the core muscles and even those of the legs.

This is why many experts consider the different types of push-ups as one of the best exercises for general conditioning, since it also trains cardiovascular capacity. In fact, despite looking pretty simple, they have a powerful impact.

Among the many advantages of the types of push-ups, one in particular stands out: you can do them anywhere without any equipment. You can even take advantage of elements of the environment to carry them out. For example, a bench or a fence to support your hands or feet.

8 types of push-ups to try

Push-ups are an excellent exercise to do in any workout. And since there are multiple ways to modify them, you can always find some variation that points to the objectives.

1. Traditional push-ups

To perform the traditional push-ups, also known as strict or military, begins in the basic position, that is, face down with the body in the form of a plank, with the feet slightly apart and the arms outstretched, supported with the palms of the hands under the shoulders.

From this position, bend your elbows, pointing them back and slightly lower your chest below the level of the elbows. Then push up to the starting position.

Traditional push-ups help strengthen the upper body, mainly the chest, shoulders and triceps. In addition, they also target the strengthening of the core and back muscles.

The classic or military form is one of the types of push-ups, but not the only way to access training.

Read this: Back routine: 8 basic exercises

2. Wide-parted push-ups

Wide-spread pushups are done in the same way as traditional pushups, but by increasing the spread of the arms. Keep in mind that the more you separate them, the more intense the exercise will be.

This variation helps to strengthen the upper body and core, emphasizing the work of the pectoral muscles.

3. Triangle bending (diamond)

The triangle or diamond pushup is named for the position of the hands. These are gathered in the center, positioning them in such a way that they form an angle of 45 degrees inwards. The index and thumb fingers touch just below the chest.

During the descent to bring the chest towards the triangle or diamond formed by the fingers, the elbows must remain close. These types of push-ups are great for strengthening the upper body and core, with a great emphasis on the triceps.

4. Lucio or spear flexion

The initial posture in this type of push-up is an inverted triangle., with the hips elevated forming the top vertex, separating the hands a little more than the width of the shoulders and the feet a little more than the width of the hips. It's the famous downward facing dog pose in yoga.

From here, bend your arms and lower your head to the ground between your hands. Straighten your arms to get back to the starting position. This variation strengthens the upper body and core, with a special emphasis on the shoulders.

Read this too: The best yoga exercises to strengthen your arms

5. Asymmetric push-ups

For this exercise we make a modification from the traditional flexion posture, placing one hand under the shoulder and the other more forward. From here, we bend the elbows to lower the chest and then stretch the arms to regain the starting position. After several repetitions the position of the arms is reversed.

This variation strengthens muscles asymmetrically throughout the body and requires more core activation for stability. Therefore, improve the strength on each side individually.

6. Push-ups with triceps extension

For this type of push-up we modify the initial posture, doing a plank on the forearms, with the elbows at the width of the shoulders and in line with the wrists. From here, we push up with the triceps to lift our elbows off the ground and stretch our arms.

Next, we slowly bend our elbows and, before resting, we go back up. For more intensity, move your arms forward a bit. This variation strengthens the upper body and core, with more work on the triceps.

7. Push-ups spiderman

From the traditional position, bend your elbows to lower your chest. As you descend, bend one leg and bring your knee to meet the elbow. Then stretch your arms and bring your leg back to its starting position. On the next rep, switch legs.

This exercise, in addition to strengthening the upper body, it places special emphasis on the core muscles, both to bring the knee to the elbow and to stabilize the posture.

8. Clap push-ups

This variation is done in the same way as the traditional one. However, when going up you have to gain momentum to separate your hands from the ground at the highest point, clap your hands and put your hands back together to descend.

This exercise, in addition to strengthening the upper body and core muscles, also emphasizes explosive power and plyometrics.

Dumbbells help protect the wrists, especially if it is a sensitive area for the person doing the exercise.

From beginner to expert with the types of push-ups

Push-ups are not easy exercises to do, despite having simple technique and execution. In fact, if you are not sufficiently prepared, attempts can be painful and frustrating. For that reason, It is important to start with few repetitions and only to the extent that we are capable.

A first idea is to do the push-ups supporting the knees. In this way you can do the traditional push-ups and many of its variations. As we get strength and resistance, series are incorporated in the full position. Without even with the knees supported, the exercise is too demanding, you can start from an initial position in quadruped.

The key to getting the most complicated variations is to progress little by little, listening to the body and improving the basic exercises before moving on to more complex ones.

Don't forget to stretch and protect your wrists

As with any other type of exercise, after doing push-ups it is very important to do stretching. But don't just stretch your biceps, triceps, and shoulders. Also, you should do it with the abs, the back and the hips.

There is no doubt that the muscles of the arms and pectorals are going to be the ones that will suffer the most from the effort. There could even be shoelaces. However, the back does a great job to its fullest extent.

Keep in mind that you should not do push-ups if you have any kind of shoulder or elbow injury. Since these exercises are quite stressful on your wrists, you can protect your wrists by using dumbbells or a push-up bar as a grip.