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The push up workout is such a classic strength training move, and it can also be a source of pride in terms of accomplishing different challenging variations or numbers of reps in a set time. While most people think of the pushup as an exercise for the upper body, it is really a full body workout on its own, and that's part of what makes it so effective. The following variations are some of our favorites for building strength and challenging yourself to the next level.
The Ultimate Push Up Workout
• Tricep Pushup – While so many people are focused on building the biceps, many forget that the tricep is just as important for tone and strength. In this basic variation, take a wide stance with the legs and stack the shoulders over the wrists. While lowering down, keep the elbows in to your sides as you come to ninety degree, and then push up again. Now you are working your chest, triceps, and abs in one simple motion.
• Pike Pushup – For your abs, pecs, and an intense shoulder workout, this variation is ideal. Start in a basic pushup, and then walk your feet in towards your hands, until your hips are lifted, and you are balanced on your toes. From this position, you will keep your neck in a neutral line to the back, and be lowering the top of your head to the floor as you bring your elbows out to ninety degrees.
• Shoulder Touch – This pushup puts a great focus on core strength, including the obliques, and will help to build arms and back. Take a basic wide foot pushup stance, and lower down as you normally would. As you come up, touch your right hand to your left shoulder and hold for a second. Alternate sides and feel the burn.
• Half-decline Pushup – This variation is a good one to use in order to work up to the final pushup challenge. Start in a regular pushup stance, and lift one leg up behind you in a straight line. Holding this position, complete thirty seconds with one leg lifted, and then switch for the last thirty seconds. This one is great for the core and for strong pectorals and lats.
• Superman Pushup – This super challenging variation works every muscle in the body. From a wide footed regular stance, lower down to touch your chest to the floor. As you come up, lift the right leg and left arm like you are flying. Return to your stance and then repeat, alternating your lifts.