Push-ups, the exercise that makes you feel like a superhero one minute and a weakling the next. But did you know there's more to push-ups than just the traditional “plank-and-drop”? Yes, folks, welcome to the world of fancy push-ups, where you can work out different muscle groups and add some fun to your workout routine.
There's a ton of variety out there for all difficulty levels - and we recommend establishing what your fitness goals are before determining how many reps you're going to do. Also, for the sake of this blog, we're focusing on 6 of the most common push-ups that are tried, tested and true. Let's dive in!
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The "I'm-trying-not-to-fall-asleep" push-up: Also known as the traditional push-up, this one is for those who like to keep it simple. But let's face it, sometimes it can feel like you're counting sheep instead of reps. This is the most common type of push-up and is performed with the hands placed on the floor, slightly wider than shoulder-width apart. The body is lowered down until the chest nearly touches the floor, and then pushed back up to the starting position. Traditional push-ups work the chest, shoulders, triceps, and core muscles.
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The "I-can-do-this-with-my-eyes-closed" push-up: The diamond push-up is for those who like to add a little extra challenge. Just don't close your eyes, unless you want to end up with a nose full of dirt. This variation is performed with the hands placed close together under the chest, forming a diamond shape with the thumbs and index fingers. Diamond push-ups place more emphasis on the triceps and inner chest muscles.
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The "I-wish-my-arms-were-as-wide-as-my-smile" push-up: The wide-grip push-up is for those who want to show off their guns. It's also great for giving high-fives from a distance. This variation is performed with the hands placed wider than shoulder-width apart. Wide-grip push-ups work the chest, shoulders, and triceps, but also place more emphasis on the outer chest muscles.
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The "I-wish-my-arms-were-as-big-as-my-ego" push-up: The close-grip push-up is for those who want to flex their triceps and impress their friends. Just don't get too cocky, or you might end up face-planting. This variation is performed with the hands placed close together, under the shoulders. Close-grip push-ups work the chest, shoulders, triceps, and core muscles, but also place more emphasis on the triceps.
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The "I'm-not-ready-for-the-real-thing" push-up: The incline push-up is for beginners or those who need a little extra help. It's like training wheels for push-ups. This variation is performed with the hands placed on an elevated surface, such as a bench or step. Incline push-ups are a great option for beginners or those who are unable to perform traditional push-ups. They work the chest, shoulders, and triceps, but place less stress on the shoulders.
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The "I-want-to-be-a-gymnast" push-up: The decline push-up is for those who want to add some extra difficulty and work their upper chest. Just don't flip over, unless you want to end up in the circus. This variation is performed with the feet elevated on a bench or step, and the hands on the floor. Decline push-ups work the chest, shoulders, triceps, and core muscles, but place more emphasis on the upper chest muscles.
In conclusion, there's more to push-ups than meets the eye. Incorporating different types of push-ups into your workout routine can target different muscle groups and make your workout more fun. And remember, no matter what kind of push-up you're doing, always keep a smile on your face, it'll make the reps go by faster!
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