5 Push-Up Variations to Challenge Yourself With

The push-up is a staple move in just about every fitness plan, from beginners to seasoned athletes. It works the muscles in your shoulders, arms, and chest but you’ll also feel the burn in your core and glutes. However, doing only standard push-ups can cause your body to hit a workout plateau because it has adapted to the constant load. When this happens, adjust your exercise routine by adding these push-up variations, ranging from simple to advanced modifications, to your routine.

Traditional push-ups can feel limiting because they are confined to a restricted range of motion – meaning you can only go as far as the length of your arms will allow. Enter the deficit variation, which opens up your chest for a deeper stretch. The objective is to create a distance between you and the floor by pressing your palms against an elevated surface, such as a pair of yoga blocks, kettlebells, or dumbbells.

The slight elevation forces you to lower your body a few inches deeper, giving some extra squeeze to your pecs and back muscles. Additionally, the strength needed to pull off this type of push-up also improves joint stability around your shoulders.

The diamond or triangle hand position is among the most popular push-up variations. Although it looks like the classic style, the difference it makes in muscle activation is pretty significant. By placing your hands close together until your thumbs and index fingers touch, you’ll engage the triceps and deltoid muscles more intensively.

This variation is also great for those who have elbow pain. Rather than letting them flare out to the sides as you lower your body to the ground, keep them glued to your sides. The form helps reduce strain on the elbow joints without putting a dent on your workout.

Few push-up variations can enhance your core strength and hip mobility quite like the Spiderman push-up. This compound exercise incorporates knee-to-elbow movement to activate your obliques and hip flexors, boosting your overall balance and coordination. Plus, it’s a solid warm-up for leg day.

To perform the Spiderman push-up, tense your glutes and loosen your hips.  As you lower your chest to the ground, hold the position and drive your knee to meet your elbow.

Most dudes think lifting weights is the only way to pack bigger pecs. But with push-up variations like the plyometric, you skip the bench press once in a while and still build impressive chest muscles.

To perform a plyo push-up, start in a high plank and lower yourself by bending your arms at the elbows while squeezing your abs and glutes. Then, instead of straightening your arms on the way up, push away and lift your palms from the floor (you can even do a little clap before landing). Repeat.

The point of doing plyo push-ups is to be fast and explosive, which will take out a lot of your stamina. Put them earlier in your routine when your energy is at its highest. Lastly, stick to five to six reps per set to maintain power. Any more than that range will likely compromise your form and momentum.

Anyone who wants to up the ante of their gym routine should try the T push-up. It’s like a regular push-up, but it entails rotating the body and raising one arm to face the ceiling with every rep. This builds multiple muscle groups, specifically the chest and abs, while delivering a powerful workout to your triceps. Plus, you’ll be doing side planks and push-ups in one go. Talk about saving time. If you’re feeling ambitious, try practicing it while holding hex dumbbells.

There’s no denying that push-ups can make you work up a sweat. Whichever variation you choose, clean up afterward with a brisk shower to help you recharge. First, wash the sweat off your scalp with CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men. It has taurine and menthol to soothe itchiness and remove flakes.

Don’t forget to cleanse your face, which can get sweaty, too. Prevent dreaded post-workout pimples by using Dove Men+Care Body+Face Bar Extra Fresh. Infused with moisturizing cream and other skin-nourishing ingredients, this helps rebuild and strengthen your skin barrier without drying it out.

These push-up variations can complement old-school push-ups to help you improve your fitness game. But don’t get too caught up trying to master them all at once. Remember, rest days are important. And when your body is recovering, do these low-impact exercises instead.