Push-ups are a staple in many workout routines due to their simplicity and effectiveness. However, sticking to the standard push-up can limit your progress and overall strength gains. By incorporating advanced push-up variations, you can target different muscle groups, improve your balance, and enhance your functional strength. Here are seven advanced push-up variations to add to your fitness regimen.
1. Clap Push-Ups
Clap push-ups are an explosive movement that improves your power and speed. They require you to push off the ground with enough force to clap your hands together before returning to the starting position.
How to Do It:
- Start in a standard push-up position.
- Lower your body until your chest nearly touches the floor.
- Explode upward, pushing yourself off the ground.
- Quickly clap your hands before returning them to the starting position.
- Absorb the impact and immediately go into the next rep.
Benefits:
- Increases upper body power.
- Enhances fast-twitch muscle fibers.
- Improves hand-eye coordination.
2. Plyometric Push-Ups
Similar to clap push-ups but without the clap, plyometric push-ups focus on explosive strength and quick muscle engagement.
How to Do It:
- Assume the standard push-up position.
- Lower your body to the ground.
- Push up explosively, lifting your hands off the ground.
- Land softly and immediately go into the next repetition.
Benefits:
- Boosts explosive strength.
- Improves muscle reaction time.
- Great for athletic conditioning.
3. Diamond Push-Ups
Diamond push-ups target the triceps and the inner chest more intensely than regular push-ups.
How to Do It:
- Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body until your chest touches your hands.
- Push back up to the starting position.
Benefits:
- Enhances triceps strength.
- Targets inner chest muscles.
- Improves overall arm stability.
4. Archer Push-Ups
Archer push-ups are a unilateral exercise that increases strength and muscle imbalances by focusing on one side of the body at a time.
How to Do It:
- Start in a wide push-up position.
- Shift your weight to one arm while keeping the other arm straight.
- Lower your body toward the bent arm.
- Push back up and switch sides.
Benefits:
- Builds unilateral strength.
- Targets chest, shoulders, and triceps.
- Improves balance and coordination.
5. Spiderman Push-Ups
Spiderman push-ups engage your core and improve your mobility by incorporating a dynamic leg movement.
How to Do It:
- Begin in a standard push-up position.
- As you lower your body, bring your right knee to your right elbow.
- Push back up and return your leg to the starting position.
- Repeat on the other side.
Benefits:
- Strengthens the core.
- Increases hip mobility.
- Engages oblique muscles.
6.
Handstand push-ups are an advanced variation that targets the shoulders and upper chest while also requiring significant balance and core strength.
How to Do It:
- Kick up into a handstand against a wall for support.
- Lower your body until your head nearly touches the ground.
- Push back up to the starting position.
Benefits:
- Builds shoulder and upper chest strength.
- Enhances balance and coordination.
- Strengthens core muscles.
7. One-Arm Push-Ups
One-arm push-ups are a challenging variation that require significant strength, balance, and coordination.
How to Do It:
- Start in a push-up position with your feet spread wider than shoulder-width apart.
- Place one hand behind your back.
- Lower your body with the other arm until your chest nearly touches the floor.
- Push back up to the starting position.
Benefits:
- Builds tremendous upper body strength.
- Enhances balance and stability.
- Targets core muscles.
Conclusion
Incorporating these advanced push-up variations into your workout routine can lead to significant improvements in strength, power, and functional fitness. Start by mastering the basics and gradually introduce these advanced movements to challenge your muscles and prevent workout monotony. Remember to focus on proper form to avoid injuries and maximize the benefits of each variation.
