Skip to main content

PUSH-UP VARIATIONS: Have a Wide Range of Options to Work Up Different Muscles


The more the better the merrier. Push-up variations help you workout different areas of your arm, forearm, shoulder, chest and back muscles. The more you do per day the better. And there are variations to help you advance for more complex muscle workouts.

I always start with shoulder-width push ups, doing 30 repetitions of 4 sets. After that, I try more variations. Here are some of the most popular push-up variations you may want to try:

1. Shoulder-Width: You stretch your arms against the floor at shoulder width.
2. Diamond: Shoulder-width arms with legs widely spread apart.
3. Wide: Your arms are more than shoulder-width apart.
4. Shoulder Tap: As you rise up from the floor, release one hand to tap the opposite shoulder.
5. Crucifix: Hands are at the sides with fingers pointing sideways instead of upward.
6. Shuttle: After you lower yourself on the floor, you move your body a bit backward and rest your weight on your flat forearm.
7. Floor Triceps Extension: You put your hand further up and support your lowering body with your forearm.
8. In and Out: You alternate your arm distance from shoulder-width to chest-width, and so on.
9. In and Out Cross: You do the same as in number 8, only this time you cross your hands instead of change arm distance.
10. X-Taps: It's like doing number 9 but you lift your body and release both hands to do an X in front of you.
11. Leaning: Do a regular push-up but with your fingers pointing to your back.
12. Pike: It's like a military press. Push up with your torso way above from the ground and your head between your arms. Push your hands up and down sending your head on and off the ground.
13. Spiderman: As you lower your body bring one leg to your side.
14. Knee Tap: After raising your body up, release your right hand to tap your left knee, and vice versa.
15. Double Knee Tap; "Jump up" as you raise your body from the ground and tap both knees with both hands.
16. Archer: Bring your weight down to only one arm while stretching the other as if pulling a bow.
17. Typewriter: With hands spread apart on the ground, move your body left and right as you keep one elbow bent while the other is stretched, and so on.
18. Aztec: it's like doing number 15, but this time you tap your toes.
19. 180-Degree: Push yourself up as hard as you can and then turn your body 180 degrees.
19. Clap at Your Back: As you push up, release your hands to clap behind your back.
20. Assisted One-Arm: Push up with one arm while the other arm is stretched assisting it.
21. One-Arm: This is number 20 without the assisting arm.
22. Hindu: With your body up and away from the ground as far as possible, Tilt backward a bit and then swoop down with your whole body with a circular movement. And then raise your body circularly to starting position.
23. Chest Tap: Simply "jump" with your hands as you push up and release both hands in the air to tap on your chest.
24. Assisted Lalanne: The assisting arm is about the level of your torso while the other, stretched above your head, is pushing up.
25. Lalanne: With both arms stretched above your head on the ground, push up.

To see all the push-up variations in action, watch the video below:


Now that you've seen everything, do 2 to 3 variations a day, doing it on a regular basis. no need to spend a dime doing these exercises--perfect for health and fitness with middle income budget!

Comments

Popular posts from this blog

Harvard Study Says Chicken Skin is Healthy!

You used to take off chicken skin because doctors and nutritionists said it's bad for your heart. So, with broken hearts we did so, stripping the golden brown and juicy skin from our roasted or grilled chicken and couldn't believe we were actually throwing away all that goodness into the trash.

And we wondered why God made chicken skin so delicious just so we could throw it all away.

But a new Harvard study says chicken skin is actually good for your health---to be specific, your heart health. It says most of the fatty part of chicken skin (the most mouthwatering one) is unsaturated and healthy for the heart. And that's according to studies done by the Harvard School of Public Health, no less.

Unsaturated fat can lower your cholesterol and blood pressure, the Harvard school said, according to an article on The Daily Meal site titled "Doctor's Got It All Wrong!" So, if the study is correct (I'm waiting for another "study" to contradict this---al…

How Posture Affects Your Confidence Level

Try it. Make it a habit to stand erect---chest out, stomach in---and make sure you look relaxed and natural doing it. No hint of struggling. How? Well, keep practicing this posture.

And then always lift your chin and look straight ahead with relaxed, rested eyes. Even if you don't feel confident inside, that look will make people think you have it. That look and posture often earn you respect.

Now, when you see people awed at you because they think you have powerful self confidence---when in fact you don't---you begin to feel confident. It builds up like a miracle.

I tried it once. I used to stand up with stooping shoulders and often looking down at the floor. Then one time I saw how it looked in a mirror. Such a look of defeat and weakness. Then I wondered---does good posture really make a difference?

So I started practicing good posture. I studied how to stand, sit and walk erect, like a real model. I watched how models moved and imitated them. Together with my regular work…

Both Laziness and Busyness Make You Fat?

Well, it's a combination of laziness, busyness and technology. In your laziness you relegate all chores to technology in the guise of busyness. Instead of manually washing your clothes, for instance, you buy a washing machine because you say you are too busy to do it yourself.

When I was in high school and college, not only did I do manual laundry, I also used an old-fashioned water pump for it. Since we had the water pump in the backyard, my dad said using it instead of turning on the faucet would save us lots of money on our water bill. So I did that for years. No wonder I didn't get fat even if I ate a lot.



Metabolism? Well, it helped some, but I also got easily overweight when I ate too much. There was a time when I gained weight so that my face doubled in size (no, I think it tripled). It was the time when I did nothing but man our small retail store where I ate most of the food items being sold.

Here's another example. You use the elevator or escalator even if you&#…