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4 Very Best Push-Up Variations to Get the Most Bang for Your Buck
There aren't many things we'd consider fitness miracles (sorry, Shake Weight), but the push-up sure comes close. This no equipment, just body weight exercise may seem basic, but many experts call it the world's perfect exercise. Why? Well for starters, you'll score all-over body benefits: toned arms, shoulders, core, chest, and legs. Plus, you can literally do push-ups anywhere: at the gym, in your bedroom, or while watching the latest seat-grabbing episode of Scandal. True, this is a tough move to nail, but once you have the form down, the benefits come rolling in.
If you're ready for a bigger challenge, there are plenty of ways to switch up this stationary position, but not all are equally effective. Try these four push-up variations recommended by Ryan Hopkins, co-founder of SoHo Strength Lab in New York City.
One Hand Elevated
Performed as a normal pushup, but with one hand placed on small step or weight. ”This is a simple way to isolate the individual pec and shoulder a little better than a normal push-up would. The increase in shoulder extension means that the pec and deltoid are stimulated in a different way.” The perfect height is four to six inches. “Anything greater will work a little too far into the shoulder extension for most people,” he says.
Pause Push-Up
Speed is key for many workouts (think: Crossfit and spin class), but if you want to max out the benefits with push-ups, take things super s-l-o-w. In this variation, keep the traditional push-up form but add a five second pause at the middle (when your elbows a little more than 90 degrees extended) or at the bottom (when elbows are at 90 degrees). ”By incorporating these into your game, you will strengthen your weak points of the movement,” Hopkins says. The result? You’ll be stronger and cranking out more pushups in no time.
Decline Push-Up
It’s similar to a normal pushup, but with your feet elevated on a small step. Before you get cranking, place feet on a six to 12-inch incline, a good height for still maintaining proper form, but not too tall where you’ll increase chance of injury. “This alternative is great for putting a larger emphasis on the chest and shoulders,” he says.
1 1/4 Push-Up
Switch things up by doing more reps during the bottom phase of the push-up. Lower all the way to the bottom (elbows at 90 degrees), come up halfway (as shown in the picture), descend to the bottom again, and then come all of the way up. “This change hits your chest and shoulders more than a regular pushup,” Hopkins says.
