33 Pushup Variations (ALL LEVELS!)
7 Pushup Variations You NEED to Try
Pushups give you so much bang for your buck. They not only work your chest, but you’ll also feel the burn in your shoulders, triceps, and your entire core. But doing the same exercise all the time gets boring. Want to change things up? Then click through for seven sweat-worthy variations straight from the , and get ready toworkyour upper body!
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Main Move: Pushup
First, here’s how to do standard pushups: Get on all fours, and place your hands on the floor slightly wider than and in line with your shoulders. Your body should form a straight line from your ankles to your shoulders(A). Squeeze your abs as tight as possible and keep them contracted for the entire exercise. Lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso(B). Pause, then push yourself back to the starting position.
(Want to start with modified pushups? Here’s how to do them.)
Begin in the standard pushup position with your body forming a straight line from your ankles to your shoulders(A). As your lower your body to the floor, jump your feet outward so that your feet end up shoulder-width apart at the bottom of the movement(B). As you press your body back up, jump your legs back together and return to the starting position.
Begin in the standard pushup position. Raise one foot off the floor(A). Lower your body toward the floor(B)and then press back up, all the while keeping your leg off the floor. Try to perform all reps without lowering your leg.
Start in a traditional pushup position, but walk your feet toward your hands and raise your hips into the air. Your body should look like an inverted V(A). Keeping your hips raised, lower your body until your chin nearly touches the floor(B). Pause, then press back up to the starting position.
Pushup with Hand Raise
Begin in the standard pushup position. Lower your body to the floor(A)and then press back up. As you return to the starting position(B), raise one hand so it's in line with your body(C). Hold for 2 seconds, and then return your hand to the starting position. Do another pushup and then repeat, this time raising your other hand.
Begin in the standard pushup position(A). Bend your left knee and slide your leg underneath your body. Perform a pushup, trying to prevent your left leg from touching the floor(B). Press back up, return your left leg to the starting position, and then repeat with your right leg.
Begin in the standard pushup position(A). As you lower your body toward the floor, lift your right foot off the floor. Bring your right leg out to the side and try to touch your knee to your right elbow(B). Reverse the movement, then push your body back up to the starting position. Perform another pushup, but try to touch your left knee to your left elbow. Alternate sides on each repetition.
Place a pair of dumbbells (preferably hex dumbbells) on the floor about shoulder-width apart. Start in a pushup position and grab the dumbbells(A). Perform a pushup while holding the dumbbells(B). As you press back up, rotate your body to the right and pull the dumbbell in your right hand up and above your shoulder. In the top position, your right arm should be straight and your body turned to the side so that you form the letter T(C). Lower the dumbbell back to the starting position, perform another pushup, and repeat—this time turning to the left.
If the Dumbbell T-Pushup is too difficult, simply perform the exercise without the dumbbells. The movement will be identical, but you won't have the added resistance.
Video: The Only 5 Push-ups You Will ever Need To Do!
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