Are you taking advantage of the many push-up variations that can help you build muscle and upper body strength? Pushups are the undisputed king of upper body exercises. Not only do they build strength and muscular endurance in the chest, shoulders, arms, and core, but they also require no equipment, and you can do them anywhere. Who doesn’t love that kind of convenience?
By working multiple muscle groups, push-ups also provide a metabolic workout, which helps burn calories and build lean muscle. Pushing against your body weight is a way to build a strong foundation of strength that you can build upon with more complex exercises that require dumbbells, barbells, and other equipment.
You might be a whiz at a standard push-up but are you taking advantage of all the push-up variations you can do? Let’s look at some push-up variations that can help you break out of a push-up rut and start making new gains.
Triple-Stop Push-Ups
The triple-stop push-up is a different twist on a standard push-up. The difference is you add pauses or brief isometric holds to the exercise. This is effective as it increases the time your muscles spend under tension and you build more strength at the level where you pause.
The triple-stop push-up also helps boost stability and balance, as you must remain in control of the movement throughout the entire exercise. Since it requires a lot of abdominal control, it helps build a strong core too.
To do a triple-stop push-up, you’ll stop and do 2-second holds at strategic times during the movement. Pause for 2 seconds and hold just after your chest leaves the floor and at the halfway points going up and down. Before tackling this more challenging variation, make sure you can do 15 standard push-ups using good form.
Judo Push-Ups
Beyond building upper body strength, judo push-ups excel at boosting core stability. The movement also improves coordination between the upper and lower body and enhances athletic performance.
Here’s how to do a judo push-up:
- Get into a plank position with your feet hip-width apart and your hands slightly wider than shoulder-width apart.
- Lift your hips and tuck your knees towards your chest, forming an upside-down V shape with your body.
- Lower your body by bending your elbows and bringing your chest close to the ground. (You’re doing a push-up in a V position)
- Reverse the movement and return to the starting position. This completes one rep.
Keep your core engaged throughout the entire range of motion. You can modify this variation by adjusting the range of motion and the speed at which you perform each rep.
Plyo Push-Ups
This is an advanced push-up variation, so make sure you’ve mastered standard push-ups before attempting this one. Plyo push-ups, also known as clapping push-ups or explosive push-ups, are a high-intensity exercise that improves. upper body strength, power, and coordination. It’s an intense plyometric move for your upper body. Athletic coaches love them because they improve overall athletic performance by boosting muscle power and coordination.
Here’s how to do a plank push-up:
- Begin in a plank position, with your hands positioned slightly wider than shoulder-width apart. Your feet should be hip-width apart, and your body should form a straight line from head to heels.
- Lower your chest to the ground by bending your elbows and lowering your body. Keep your elbows close to your sides as you lower your body.
- When your chest almost touches the ground, explosively push yourself back up to the starting position by straightening your arms. As you push up, lift your hands off the ground and clap them together.
- Land softly back in the plank position and repeat the movement.
- Keep repeating.
It’s important to keep your body straight and your core engaged throughout the exercise. Avoid arching your back or letting your hips sag. Start with a small number of reps and gradually increase the number as you become more comfortable with the movement. Until you become comfortable with the exercise, leave out the clap. As with any exercise, it’s important to listen to your body and stop if you feel any pain or discomfort.
Weighted Push-Ups
This is a variation few people do, but it’s a way to add progressive overload and build greater strength in your upper body. By adding additional resistance to the push-up, you increase the challenge to the muscles in your chest, shoulders, and triceps, leading to increased strength and muscle size.
To do a weighted push-up:
Begin in a plank position, with your hands positioned slightly wider than shoulder-width apart. Your feet should be hip-width apart, and your body should form a straight line from head to heels.
- Have someone place a weight plate, dumbbell, or other weight on your upper back.
- Lower your chest to the ground by bending your elbows and lowering your body. Keep your elbows close to your sides as you lower yourself.
- When your chest touches the ground, push yourself back up to the starting position by straightening your arms.
- Repeat the movement for the desired number of reps.
- Increase the weight of the dumbbell or plate as you get stronger.
Stacked-Feet Push-Ups
Beyond boosting upper body strength, stacked feet push-ups Improve balance and stability. By reducing the surface area of the feet that are in contact with the ground, stacked-foot push-ups introduce a balance challenge that will improve stability and enhance your balance skills.
Here’s how to do a stacked-feet push-up:
- Begin in a plank position, with your hands positioned slightly wider than shoulder-width apart. Place one foot on top of the other, with the toes of the top foot resting on the heel of the bottom foot.
- Lower your chest to the ground by bending your elbows and lowering your body. Keep your elbows close to your sides as you lower yourself.
- When your chest touches the ground, push back up to the starting position by straightening your arms.
- Repeat the movement for the desired number of reps, then switch the position of your feet and repeat the exercise on the other side.
Be sure to keep your body straight and your core engaged throughout the exercise. Avoid arching your back or letting your hips sag.
Conclusion:
Improving your push-up game is an essential part of any workout routine. By incorporating different variations of the classic push-up into your routine, you can challenge your body in new ways and target different muscle groups. Whether you’re a beginner or a seasoned veteran, these push-up variations are sure to take your fitness to the next level and help you reach your goals.
References:
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018 Mar;32(3):651-659. doi: 10.1519/JSC.0000000000002345. PMID: 29466268.
- Borreani S, Calatayud J, Colado JC, Moya-Nájera D, Triplett NT, Martin F. Muscle activation during push-ups performed under stable and unstable conditions. J Exerc Sci Fit. 2015 Dec;13(2):94-98. doi: 10.1016/j.jesf.2015.07.002. Epub 2015 Sep 2. PMID: 29541105; PMCID: PMC5812863.
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