The modest push-up is one of the best general conditioning exercises for the outdoor athlete, and it can be done anyplace and without any equipment. They pack a tremendous punch for such a seemingly basic workout, but if your form isn’t set, you’re not doing yourself any favors. The basic pushup is a similarly restricted workout. Once you’ve mastered the form, the movement isn’t all that difficult, at least not until you start counting working sets by the dozen (or more). Muscle stimulation is also lacking; staying in the same position will only target the same muscle groups. Pushups are classified as a beginner’s exercise for a reason: You’ll eventually advance to greater and better things.
- Mixed style push-up
The fundamental pushup is a relatively limiting workout as well. Once you’ve mastered the form, the movement isn’t very difficult, at least not until you start counting working sets by the dozen (or more). There’s also a lot to be desired in terms of muscle stimulation; staying in the same position will only target the same muscle regions. Pushups are considered beginner-level exercise for a reason: You’ll eventually progress to greater and better things.
- Push-Up with Wide Hands
Perform a strict push-up, but with your hands farther out to each side, about 2.5 to 3 feet apart (the farther apart, the more difficult). Throughout the exercise, keep your elbows traveling back.
- Diamond push up
Begin in a standing position, with your hands together and inclined inward at 45 degrees, forming a triangle with your index fingers and thumbs (or diamond). Maintain a tight grip on your elbows and bend them to lower your chest toward the triangle. For one repetition, reverse the movement to the beginning position. Throughout the action, keep the triangle directly behind your chest.
- Staggered hands push up
From a regular push-up position, move one hand forward and the other backward so that they are six to twelve inches apart (the farther, the more difficult). Lower your chest until it is slightly below the level of your bent elbow, then extend your elbows to push back up to the beginning position. Throughout the exercise, keep your elbows tight to your body.
- Triceps extension
Begin in a plank position, placing your forearms parallel and shoulder-width apart on the ground. Push with your triceps to bring your elbows off the ground; continue until your arms are completely extended, then lower your elbows until they are just over the ground for one repetition (don’t weigh your forearms again). The further forward you move your arms, the more difficult it becomes.
There are five types of pushups: beginner, intermediate, explosive, expert, and equipment-based. Spend some time perfecting your form and mastering the fundamentals before moving on to the differences that require intensive strength, coordination, and balance.