5 push-up variations to spice up your workouts!

5 push-up variations to spice up your workouts!

Hi everyone! Sick and tired of repeating thesame push-up during your arm workout? Or are you struggling with the regular push-up? Here’s the solution. Let’s discuss 5 push-up variations to spice up your workouts:

A push-up is a total body exercise to build strength. Your core and lower body will be engaged as well! The only thing you need to perform these exercises is your own bodyweight. You can do this anywhere at any time!

1. Regular push-up

Let’s start with the well-known push-up. Start in a high plank position. Push your toes into the floor, tighten your abs, engage your glutes and hamstrings and flatten your back into a horizontal line. Than lower your body, look a little forward to keep your neck in a natural straight line, keep your back straight, until your chest is a milimeter from the floor. Don’t put your butt in the air, don’t let your butt ‘sack’, make sure you keep the horizontal line at all times. Inhale when going down, exhale when pushing back up.  I’m keeping my elbows close to my body, this makes sure you push up with your triceps instead of your biceps. If you put your hands further apart and push yourself up with your elbows away from your body, you’ll be working with your biceps.

plank push-uppush-up triceps

2. Triceps knee push-up

This is a perfect exercise if regular push-ups are too hard but you still want to improve your strength and do a regular push-up in the future. Pay attention: this push-up only makes your arms and back stronger, as you read above you’ll need to train a lot more to perform a regular push-up. (abs, glutes, hamstrings, balance, …)

Start on your knees, don’t stick your butt out (engage your core as much as possible). Lower your body, look a little forward to keep your neck in a natural straight line, keep your back straight, until your chest is a milimeter from the floor. Inhale when going down, exhale when pushing up.

Notice that I’m keeping my arms next to my body, my elbows are touching my core. This is to work my triceps. A lot of woman struggle with ‘underarm fat’ jiggling, this is a perfect way to tone that area up!

knee push-uptriceps knee push-up

3. Biceps knee push-up

This is a perfect exercise if regular push-ups are too hard but you still want to improve your strength and do a regular push-up in the future. Pay attention: this push-up only makes your arms and back stronger, as you read above you’ll need to train a lot more to perform a regular push-up. (abs, glutes, hamstrings, balance, …)

Start on your knees, don’t stick your butt out (engage your core as much as possible). Lower your body, look a little forward to keep your neck in a natural straight line, keep your back straight, until your chest is a milimeter from the floor. Inhale when going down, exhale when pushing up.

Notice that I’m keeping my arms spread wide apart, my elbows are NOT touching my core. This is to work my biceps.

biceps knee push-up

4. Cobra push-up

The cobra push-up is a great exercise if you experience pain in your back. It will strenghten your back while working your arms! Lay down on the floor with your chest and legs completely flat. Place  your palms on the ground next to your chest. Push your upper body off the ground while keeping your hips, legs and feet still on the floor. Keep your neck in a natural position. Hold for two seconds and get back down. Exhale when you push up, inhale when you’re going back down.

Notice that you’ll be working on your triceps in this exercise as well. You’re keeping your elbows to your body while pushing up!

cobra push-up cobra push-up

5. One-leg push-up

This exercise is for the advanced push-uppers among us.  It’s like a regular push-up, the only difference is you’ll elevate one leg up from the floor. This means more balancing, more leg-engagement and more strain on your core muscles! Start in the regular push-up position (see above) and elevate one leg off the ground. Lower your body until your chest is a milimeter from the ground, keep your elbows tucked in, they are touching your core. (Training those triceps again!) Push back up. Inhale when going down, exhale when pushing up. Please pay attention to your elbows, they shouldn’t move sideways but just down and back. You’ll definitely hurt yourself if you’re doing it the wrong way.

one legged push-up

Which is your favorite variation? 

Love,

Sophia_GetFit

Hair & MUA: @glitzandglamforyou. Outfit: Adidas Warpknip collection


Leave a Reply

Your email address will not be published. Required fields are marked *