Weekend Challenge: Pushup Variations
The pushup is a classic chest exercise, and it continues to be popular today.
Whether you’re a beginner or a serious bodybuilder, you’ve probably included pushups in your exercise routine somewhere along the line.
And your workouts have probably been better for it! Pushups are extremely effective exercises because they reflect natural movements of your body and muscles. The more natural you get, the more applied the exercise becomes, meaning it will help improve your daily strength and flexibility.
Pushups primarily target your chest, but they also condition your triceps and engage your core. If you’re short on time, or you can’t make it to the gym, pushups are an effective, hassle-free way to get in a good workout.
In this article, I’m going to offer up 10 variations on the classic pushup. Try something new in your next workout, or combine exercises into a focused pushup routine that will leave you feeling totally pumped!
Weekend Pushup Challenge
This weekend, your challenge is a simple one – choose 5 of these pushup variations and perform 3 sets of each. You’ll be amazed at what a great workout pushups will give you!
Now, onto the exercises…
Weekend Challenge: 10 Pushup Variations
1. Classic Pushup – The classic pushup will still give you what you need. Make sure you engage your core throughout the pushups and keep your back, shoulders, and legs aligned. Click here to view this exercise.
2. Modified Pushup – The modified pushup is perfect for anyone whose upper body strength is lacking. For this pushup, you simply allow your knees to touch the floor as you engage your upper body. And keep in mind, all pushup variations can be done this way! Click here to view this exercise.
3. Narrow Pushup – By simply bringing your hands closer together, you’ll totally change up the classic pushup. The narrower you get, the more you’ll be focusing on your triceps and less on your chest. You’ll also find this one a bit more challenging! Click here to view this exercise.
4. Wide Pushup – Just as you can narrow the gap between your hands, you can also widen it. A wider pushup is a bit more work, but it will target your chest muscles in different ways. It’s a great way to change things up!
5. Bosu Pushup – Want to throw some balance work into the mix? Then next time you’re at the gym, grab a bosu and use it for your pushups. Simply place your hands on the bosu rather than the floor, and you’ll totally work up a sweat! Click here to view this exercise. And if you’d rather do your pushups at home, check out this Bosu Ball for home.
6. Stability Ball Pushup – For an even bigger challenge to your balance, try the same technique on a stability ball. Click here to view this exercise. If you’re looking for a great at-home stability ball package, check out this Xercise Ball Package With DVD And Pump.
7. Decline Pushup – If you want to target the upper part of your pectoral muscles, simple elevate your lower body by resting your feet on a chair or couch. Perform the pushups as usual, continuing to engage your core and keeping your body in a straight line.
8. One-Handed Pushup – This is a more advanced pushup variation, and it definitely requires some decent upper body strength. But if you’re up for the challenge, try doing one-handed pushups, holding the opposite hand behind your back. Make sure you hit both sides.
9. Pushup and Row – This pushup variation is geared towards the intermediate or advanced level, but it can be a great addition to your workout routine. Simply grab a set of dumbbells, gripping them throughout the pushups. Then pull one dumbbell into your chest as you push up with the opposite hand. Click here to view this exercise.
10. Grip Pushup – To increase your range of motion and get a deeper push out of your pushup, invest in a set of pushup grips or try this Padded Handle Push Up Bar. Trust me, this simple workout equipment is totally worth the investment!
Have any questions or feedback about these pushup variations or my weekend challenge? Please leave a comment below…
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