19 types of push-ups

Exercising regularly helps not only to have a good physical appearance, but also to improve the quality of health and lifestyle. Push-ups, in this case, provide multiple advantages and you can create complete routines to do them from the comfort of home, avoiding spending money on gyms and trainers.


Doing push-ups every day is part of many people’s exercise routine, especially when you consider the number of benefits that can be obtained from this type of training.

If you check which muscles push-ups work, you can see improvement in many areas. However, how many push-ups to do a day will depend on your physical build, stamina, and the area you want to work on.

In addition, dieting will help you with your health and physique, so having the best blender or juice extractor at home could be very useful. In addition to this, you could also consider using an activity bracelet, in order to more effectively evaluate the effect of your training.


Types of push-ups

How to do push-ups correctly is something that some people take for granted and it shouldn’t be the case, as doing push-ups without considering the correct positions can lead to injury later on. Therefore, below, you will find 20 positions to practice this exercise and enjoy the benefits of doing push-ups:

1. Push-ups

Also known as push-ups, they are the most basic and with which you should start your routines, since they maintain the initial position respecting the location of the hands and feet, to raise and lower the torso according to the rhythm.

2. Hindu push-ups

The Hindu push-up begins with the inverted V position and the palms on the ground. As you descend, drive your stomach almost to the ground as you push yourself forward slightly and back again to a V position.

3. Spartan push-ups

Being on the ground, you will raise your trunk with the help of the palms of your hands, but taking care that they are diagonal to each other. As you rise, switch positions until you reach a steady rhythm back and forth between each push-up.

4. Trunk flexion

This push-up is done on your back, with your legs slightly tucked up, your back straight and your arms crossed over your chest. You should raise your trunk by pressing on the belly, in order to exercise the abdomen.

A variation of this type of push-up is achieved by bringing the knees to the chest while raising the torso.

5. Spiderman push-ups

Get into the basic elevated position supporting your weight with your hands and the balls of your feet, then bend your elbows and bring your knee up to the side, alternating your legs on each descent.

6. Asymmetric pushups

Asymmetrical push-ups are a simpler version of the spartan, avoiding changing them in the air, but you can change the position of your hands and then go down calmly.

7. Leg curls

By doing these push-ups you will directly work the lower muscles. Begin by lying down with your back flat on the floor and both arms at your sides with your palms facing down. Stretch your legs completely and bring your ankles together, then raise them without picking them up.

Raise and lower your legs without touching the ground and you will soon begin to feel the pressure of the exercise.

8. Reverse push-ups

For inverted push-ups you will need to lie face down and raise your feet with the help of a wall, until you are in a vertical position. All the weight of your body will be supported by your arms, so you must be careful when going down and going up.

9. Push-ups with material

This type of push-up routine can be done with a wall or a table and consists of letting your weight rest on the surface, to be able to lift it with the help of your hands and arms, making a seesaw movement to warm up.

10. Diamond push-ups

To do the diamond push-ups, you must place your palms on the ground joining the index fingers and thumb with those of the other hand, thus creating a diamond shape in the center. Maintaining this position, you will do push-ups until you complete your session.

11. Shoulder Flexion

Here you should take an inverted V position, raising your buttocks and keeping your back straight. Bend your elbows to lower and raise, being careful not to extend them, to avoid injury.

12. Push-ups with knees

To do knee push-ups, you’ll need to lift your feet off the ground, supporting the weight on your knees. Cross your feet behind you and raise your torso with the help of your arms to start the up and down movement, keeping your feet from touching the ground.

13. Lateral push-ups

Lie on your side on the floor and with the lower arm “hugs” your stomach loosely and with the other arm you will raise your torso without exerting force on the obliques. Switch sides when you have completed the number of push-ups.

14. Clap push-ups

Take advantage of each lifting movement to give a quick clap before falling to the ground, placing your hands below to support the weight. You must have high stamina and be fast to do it properly.

15. One arm pushups

This type of flexion helps to concentrate the intensity of the exercise on one arm at a time, since, with each descent to the ground, you will have to change hands, with only one hand supporting all your weight.

16. Push-ups with fists

The basic position of push-ups is maintained with the difference that, instead of having the palms open, you will make fists to support the weight with the knuckles. This type helps strengthen the wrists and improve balance.

17. Sliding Pushup

Supporting your body weight with the balls of your feet and the palms of your hands, as you come down, slide your arms out in a perpendicular direction. You can help yourself with a towel to avoid friction. Wait a few seconds and collect your arms, while you rise again.

18. Flexion with yolk

To do this type of push-up, you must support the weight of your torso with only the tips of your fingers touching the ground. It can be quite difficult, but it generates more resistance.

19. Pushup with planks

To do plank push-ups, place your elbows and forearms on the floor, bringing your hands together and interlocking your fingers. Your feet are kept on your toes and you should rock back and forth while your back is steady.

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