9 Essential Push Ups Variations and Benefits For Strong Chest

What is Push Ups ?

Among many other fitness exercises, Push-ups are one of the most common. So, everyone should know about push-ups variations and benefits in-depth.

These are almost a part of every single person’s exercise workout routine from civilian athletic training to physical training of the military.

Push-ups primarily focus on developing the strength of the upper body. Sometimes they can also be used as a punishment used by the military, school sports, or some martial artists use in some disciplines.

The modern-day push-ups were supposedly invented by an Indian old-time strong man named Jerick Revilla.

The many other variations of traditional push-ups came from the soldiers of the Roman Empire who used to perform these.

Every single strength athlete and coach in this world knows that this exercise is the perfect movement for athletes.

Different Forms of Push-ups| Push Ups Variations and Benefits

There are 14 different types of pushups. These forms of traditional push-ups can affect and develop the different parts of the body’s muscle strength.

Some may affect the upper part of the body and some may affect the lower part. Among the fourteen completely different styles of push-ups, here we tend to ar mentioning 9 types of pushup below:

Military/Strict Push-Up

You should be in a standard neutral position at first to perform this pushup. Keep your feet apart but make sure it is not more than 12 inches.

Your chest should be lowered slightly, from the level of your elbows. You should take a breath, while you bend your elbows.

And when you push back up you will breathe out. This push-up helps primarily the chest, shoulders, triceps, and upper body strength. It is also well focused on the core tight and muscles of the backside.

Wide Hands Push-Up

As described above, do a strict push-up but keep both of the hands farther out with roughly 2.5 to 3 feet distance between them.

The farther the hands are, the more difficult the exercise is going to become. Make sure to keep a track of your elbows throughout the movement.

It does similar benefits compared to strict push-ups like strengthening the upper body and the core. But this push-up variation focuses on the pectoral muscles more.

Diamond/Triangle Push-Up

Start with a standard push-up position. Keep both of your hands together and angled at 45 degrees and make sure your index fingers and thumbs touch to form a triangular shape.

Your elbows must be kept tight and close to the body and bend to lower your chest and towards the triangle. And then push the elbows back to straight and make your chest farther from the triangle.

The triangle must be below the chest throughout the whole movement. The Triangle push-up also focuses on the upper body and the core. But it primarily focuses on the triceps.

Pike Push-Up

This form of push-up should be done with a position nearly identical to the downward dog yoga position. Your feet and hands will be more extensive in width than your shoulders.

Your hips should be high and your heels should be below. You have to maintain the V position as you wrap up your elbows and lower your head onto the floor between your hands.

It also builds strength in the upper body and core but with more concentration on the shoulders.

Super/Hindu Push-Up

This variation of push-up can be performed by changing your position from the downward dog to the cobra pose.

At first, bring down your nose to the floor and between your hands by bending your elbows. It is similar to the pike push-up.

Rather than rising, you will keep on pushing your torso ahead to slide your chin, chest, and afterward the rib cage between your hands.

Start to arc your head and torso vertically if your ribs meet your hands. To reverse this movement you will go back to the downward dog pose from that position.

In Hindu push-up variation you have to continue with this until your arms are straight, hips are pressed facing straight toward the ground and your back is hyper-extended in cobra pose push-ups primarily focus on improving your flexibility.

Sphinx Push-Up

You need to start in a plank position to perform this push-up. Your forearms should be flat on the ground and they should be shoulder-width apart and parallel.

To lift your elbows off the ground you need to push up with your triceps. You will proceed with this until your arms are completely extended.

From that point, you will bring down your elbows until it is simply over the ground. This form of push-up will turn out to be more troublesome and difficult the farther forward you place your arms.

Power and Clapping Push-up

Start with a standard push-up position. From that point, you will keep on bringing down your chest until it’s a bit underneath the level of your twisted elbow.

Afterward, you are going to try to clap push up with barely enough power to make your hands leave the ground by a couple of inches.

You are going to land with your soft elbows in a clap push-up form and continue to lower yourself on the ground. You should make yourself certain to keep both of your hips and your back flat all throughout the movement.

Once you get a good understanding and control over the power push-ups, you can proceed to the next form of this push-up by including claps.

To achieve the necessary amount of time while in the air, you need to push yourself upward with more force.

You will clap below your chest while your hands are in the air. And just like before, you will land with your soft elbows in a regular push-up form.

After you practice well with clapping below your chest, you can try to clap behind your back while doing the same exercise. This makes the exercise much harder. But make sure not to bend the hips while performing this and also be careful with your face.

To achieve the hardest form of this push-up, you can try clapping three times. First, you will clap under your chest and then you will clap behind your back.

Again you will clap under your chest. This variation of push-ups develops strength in the chest, triceps, and shoulders.

Flying Push-Up/Superman Push-Up

Similar to the power push-up, you are going to begin in a standard push-up position and you will lower your chest till it’s somewhat beneath the level of your twisted elbow.

You must keep the back part of your body as level as you can. But, you will need your hips to generate more momentum.

It also helps in keeping your feet more wide. You will land with your soft elbows in the standard push-up form and continue to the range of motion to lower yourself towards the ground.

To make this exercise harder, you are going to proceed to the next form. To perform it, you need to do the same as before but when you are in the air.

Try clapping both of your hands and feet together. This requires more power and airtime.

The next form of this exercise is the hardest form. To perform it you will first do the same as before.

When you are in the air you are going to fully extend your arm muscles in front of you like your a plane.

This form requires much more airtime and force. It is called a superman push-up. This variation of push-up increases your strength dynamically.

One-arm Push-Up

As the name suggests, you can perform this variation of push-ups with only one arm. At first, keep one arm below in the center of your chest and the other arm in the backside.

This proper form of push-up requires more balance. You must maintain a flat back and don’t let your hips twist in one way or another throughout the movement. This variation of push-up activates the core for your stability.

What are The Benefits of Push-Ups?

Push-ups are one of the easiest exercises to perform and it also comes with several benefits for your body which makes them a perfect exercise for your exercise routine.

Here are some of the crucial benefits which can be gained from performing push-ups regularly:

Burning calories

Push-ups are mainly a strength-building exercise. This exercise makes our body use large muscle groups while performing it.

It takes a lot of our energy in a short period of time as it requires lifting and holding much of the body weight. The more the exercise is performed, the more calories you will burn.

Increasing Functional Strength

This exercise uses every major muscle of your body. among all the benefits of this exercise, it is one of them.

The major muscle groups like your biceps, core chest muscles, triceps, anterior deltoids, and also lower body muscle groups are used to support your body.

Stabilize your movements during this exercise. So your training the most important chest muscles of your body at the same time with a short amount of movement.

Stretching of muscles

This exercise gives stretches to our biceps and back muscles while performing this exercise which is one of the most crucial benefits of this exercise.

While you yourself to the ground, the muscles of your back are effectively stretched, and when you push yourself upward to the starting position your biceps are given a full stretch.

The stretches not only improve our flexibility, which helps us avoid certain injuries, but also give our muscles a solid and attractive look.

Protection of shoulders from injuries

The rotator cuff injury is a common injury for older individuals. This injury mainly occurs to those who are in unique circumstances.

Protecting this part of the body has become a priority that almost all people have. The normal push-up has been found to be one of the effective ways to prevent and safeguard your shoulder joints from injuries.

Push-ups aim to stabilize the muscles of some areas. One of the areas surrounds the rotator cuff joint.

This area of the body is reinforced and adapted for dynamic movements. The support from the primary and secondary shoulder muscles greatly reduces the chance of shoulder injuries.

Improvement of posture

As you age, improper posture can slowly destroy your health and comfort. Weak center muscles are one of the fundamental reasons why you can’t achieve a proper posture.

When you perform push-ups, the muscles of your body which are responsible to support your posture are strengthened and fine-tuned.

If you perform push-ups every single day, your body will slowly progress to a proper position. This is also one of the passive benefits of push-ups.

Prevention from lower back injuries

The lower back injury is among the few other debilitating injuries. Our back is the most essential part of our body as it supports almost every single of our movement.

If it’s damaged or injured in any way, our life can become a painful one. Even the simple tasks will become heavily complicated and painful.

Push-ups make us use our entire torso to stabilize our movements. If we develop strength in any specific part of our body, we will be able to cultivate muscles that are responsible for reducing our lower back pressure.

So, by performing push-ups we are strengthening our back which can be termed as a very vulnerable part of our body.

Enhancement of our cardiovascular system

While performing push-ups we use large muscle groups of our body to lift our body’s weight. By doing this it raises our heart rate.

If we raise our heart rate during our exercise then we can strengthen our heart muscles. Then it will enable the heart to pump more oxygenated blood to our lungs and throughout our whole body.

It will also widen our capillaries which are our tiny blood vessels. If we perform exercises that raise our heart rate, we can lower our blood pressure.

The blood sugar and insulin levels in our body will be balanced. It will also lessen the danger of us having any cancer and diseases related to our hearts.


The standard push-ups are helpful and primarily utilized for developing strength in the whole upper body. But, if the push-up is performed in the proper form, it will also strengthen the lower back muscles and our core by enabling the abdominal muscles.

This exercise is quick and effective for developing strength. This simple exercise can also be performed anytime and anywhere without the necessity of any equipment.

This exercise must be included in your daily exercise routine. You will get many benefits if you perform push-ups regularly.

There is only one risk for doing push-ups regularly, and that is your body won’t feel like it’s being challenged after a while.

If we don’t challenge our muscles then we cant improve. So you have to know push-ups variations and benefits properly to try other exercises alongside push-ups.

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