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8 Amazing Push Up Variations To Improve Core And Arms

Much like ice cream flavors, with every mood, there is a push-up variation. Apart from the standard version — which hits your chest, shoulders, tricep

8 Amazing Push Up Variations To Improve Core And Arms

Much like ice cream flavors, with every mood, there is a push-up variation. Apart from the standard version — which hits your chest, shoulders, triceps, and core —, there are a number of variations to the exercise to reach almost every part of the body. So if you're curious about the muscles that worked in the push-ups, the answer is really "both of them," depending on the kind you pick.

You're going to be hard-pressed to find an upper body exercise that doesn't have any kind of twist on the push-up as it needs zero equipment and it's easy to figure out how to do it in the right way. So it's no wonder trainers have obtained innovative and concocted push-ups of all types over the years — that act as strength training for every inch of your arms and abs. In order to turn the classic push-up into a full-body exercise routine, keep scrolling to see which ones are hitting which muscles ... then drop down and sweat.

The muscles engaged in 8 different types of push-ups

1. Standard Push-Up: Chest, Shoulders, Triceps, Core

With the standard push-up, you’ll hit these staple muscle groups in the moving plank position. “The regular push-up provides the most amount of stability and the greatest opportunity to train strength in your chest, shoulders, triceps, and core with your legs extended,” says Ben Lauder-Dykes, Fhitting Room trainer.

2. Tricep Push-Up: Triceps

By simply tucking your elbows into your sides during a push-up, you’ll get an extra burn in your triceps. The setup is the same, but your elbows and arms remain squeezed toward your ribs the entire time you push down and up.

3. Plyometric Push-Up: Chest Muscles Plus a Cardio Burst

Corey Lewis, 1AND1 Life CEO and certified personal trainer suggests doing a plyometric push-up to reach the muscle fibers with fast twitches. "As you use more muscle fibers with this workout, you can optimize the impact of workout on your chest muscles," he says, adding that it is also perfect for building up your upper body's functional explosiveness (which helps you spike your heart rate with regular movements). Engage your abs from a high plank posture and hold your body in a straight line with your hands below your shoulders. Lower until your chest nearly hits the floor, then produce strength to fully pop off the ground.

4. Spiderman Push-Up: Obliques

Try the Spiderman push-up for an arduous modification that turns the push-up into an ab burner. Set up for a regular push-up, then raise your leg to the elbow on the same side as you lower it, squeezing your obliques. Return to Side Start and Alternate.

5. Sphinx Push-Up: Triceps and Core

In this push-up variant, emulating a Sphinx works your arms, shoulders, and particularly your triceps, as your hands are out in front of your head during the exercise. You're even getting a big-time stretch all the way back of your arms as an added bonus.

6. Iranian Half-Moon Push-Up: Obliques

This step combines a downward dog, chaturanga, regular push-up, and plank into a single rep. While in the exercise you are strengthening your upper body muscles, you can feel the most burning in your obliques, which are responsible for winding and twisting your body during the movement.

7. Russian Push-Up: core

All of your upper body muscles and your whole heart are trained by the Russian push-up as you move between a forearm plank and full push-up.

8. Incline Push-Up: Shoulders and Chest

When performing a typical push-up on an incline — with a bench, frame, or another elevated surface — makes it easier to lift, it hits your chest muscles and shoulders more than when you do it on the ground flatly.

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YourFitnessRink - Fitness and Health Matters: 8 Amazing Push Up Variations To Improve Core And Arms
8 Amazing Push Up Variations To Improve Core And Arms
Much like ice cream flavors, with every mood, there is a push-up variation. Apart from the standard version — which hits your chest, shoulders, tricep
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