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Types Of Push Ups You Need To Be Doing

.Want To Know The Best Types Of Push Ups You Can Do To Build Your Chest? Good, You Have Come To The Right Place!

There are so many different types of push ups you can do there is no way you could ever get bored with creating bodyweight chest workouts.  The types of push ups you can do will for sure add in the muscle confusion element and give you great results.  You can do plyometirc push ups, static push ups, different arm and hand placement push ups, the list goes on and on.  In this post, I will go over some of my favorite types of push ups you can do as well as create a push up workout out for you.

The Types Of Push Ups That Work The Best

I have been doing push ups for years.  The great thing is, it seems almost daily that people create different types of push ups and post them around the Internet.  This has helped me keep energized to do hundreds of push ups a week with loads of variety.  Here is a short list of the types of push ups that I know for a fact will get you great results.  These three types of push ups are the foundation for all other types of push ups:

Standard Push ups

Yeah I know pretty boring, but standard hand width and normal tempo push ups are the baseline for the types of push ups you can do.  You should always do these, especially for a warm up set before you get into the more advanced types of push ups.  From this base, you can switch hand positions to narrow, wide, diamond, off set, plank, and so on.  You can adjust your body to do decline push ups, incline push ups, standing hand push ups.  As long as you are creative or simply go to Youtube, you will not run out of the types of push ups you can do.

Plyometric Push ups

These types of push ups I love, exploding up and leaving the ground when you do them.  These are challenging, fun and you can create different types of these as well.  You can do the clapping plyo push ups, the airborne plyo push ups, the double and triple clap push ups, and so on.  These will be the catalyst for your chest development.

Static Push Ups

Static push ups or isometric push ups are brutal.  If you simply hold your position for at least 20 seconds you will no doubt feel the burn and your arms will begin to shake like crazy.  These types of push ups will really target the dense muscle fibers in your chest.

[Note: I am not a big fan of the guy's commentary, but hey he does do a good job showcasing a great variety of types push ups you can do.]

Now that you know the types of push ups that are the foundation to all of the others and have also watched 50 different types of push ups its time that you give the workout below a try.  Do not do this workout more than 3 times per week.  Your muscles need to repair.  You can also read this great post I did on the best upper bodyweight workout.

Here is just an example of the types of push ups you can do in a given workout.  The workout below will have you doing a total of 200 push ups, with different types of push ups.  I bet you anything this will challenge even the most advanced.

Perform 25 regular push ups

Perform 25 narrow push ups (arms touching sides)

Perform 25 wide arm push ups

Perform 25 diamond hand placement push ups

Perform 25

In addition to the many benefits of standard push ups (elevated heart rate, total body conditioning, etc.), there are many variations on the simple exercise that will allow you to specifically target different muscle regions. None of the push up variations require extra equipment, with the exception of the elevated push up, which requires a chair or some other means of elevating your feet.

The Standard Push up:

Proper position is with your body in a straight, horizontal position, with you hands shoulder-width apart. One proper repetition involves lowering your body to the point that your chest touches the ground, and then lifting yourself back to starting position.

Wide-stance Push up:

This type of push up is designed to place more emphasis on your chest than the standard push ups. This is very similar to a butterfly machine. By placing your hands in a wide position, i.e. wider than shoulder width, you will be forcing your chest to do more of the work. This push up also lightens the load on your triceps, so it is a good substitution towards the end of your workout, if your triceps are too exhausted to continue, and you feel like trudging on.

Diamond Push up:

Place your body in a straight, horizontal position. Slide your feet apart to approximately shoulder-width. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumb should form sort of a diamond or triangle shape. This type of push ups puts a heavy emphasis on the triceps, and lightens the load on the pectoral muscles.

Elevated Push up:

The elevated push up is exactly the same as a standard push up, but it involves elevating your feet by placing them on a chair, or surface. By lifting your feet, you will be accomplishing two things: increasing the amount of weight being lifted, and shift emphasis to the upper pectorals. This is very similar to an inclined bench press.

The elevated push up can also involve elevating your chest and upper body while leaving your feet on the ground. This is significantly easier. By doing this, the load is shifted to the lower chest, similar to a declined bench press. Wide-stance and diamond push ups can also be done in an elevated position for chest and triceps isolation training.

Try This Fast and Effective Push Up Routine

• Bodyweight Exercises,
• Bodyweight-Workouts

by ABDUL

Here is a quick push up routine you can do anywhere at any time.
For 1 minute do regular push ups at normal speed.
For 1 minute do slow push ups.  Count to 4 on the way down the back up to 4 one the way up (to make it harder use a narrow arm position).
For 20 seconds hold in plank position with your chest almost touching the ground.  The next 20 seconds static hold half way up in the push up position.  For the last 20 seconds hold 3/4 of the way up.

for 1 minute do as many plyo push ups as you can.
Repeat this bodyweight workout 3-5 rounds.
Have at it!
Repeat this workout