The simple push-up has come a long way. A quick web search shows dozens of push-up variations that not only engage your shoulders and chest, but also your core, your back, your legs and even your glutes. Try the following twists to the traditional push-up to fight workout boredom, and to deliver bigger and better results.
This will absolutely blast your triceps. Get down in traditional push-up formation. Now place your hands on the floor so that your thumbs and index fingers are touching each other, forming a diamond. Place your hands in front of your chest for the biggest burn.
Just like a standard push-up, but with your hands further away from your body. This focuses on your chest muscles.
Place your hands a little more than 1 foot in front of your feet on the floor. Lean forward, pause, and push back up using your arms. This is a great bodyweight exercise for targeting your shoulders.
Instead of leaving your feet on the floor, place them on the edge of a chair, bench or another piece of furniture. This focuses on your chest muscles by adding extra bodyweight to the equation.
Wall assisted handstand push-up
As you approach a wall, lean forward and place your hands palm down on the floor while simultaneously kicking your legs up over your head. Rest your feet against the wall. Your body weight is now supported by your shoulders, back and arms. Lower your body to the floor while bending your arms, and push back to the starting position.
Performed just like a standard push-up. But you push off of the ground with an explosive burst rather than slowly. Your upper body will be airborne temporarily. Exaggerates the benefits to your chest and upper body.
Exploding push-up with a clap
The simple push-up has come a long way. A quick web search shows dozens of push-up variations that not only engage your shoulders and chest, but also your core, your back, your legs and even your glutes. Try the following 9 twists to the traditional push-up to fight workout boredom, and to deliver bigger and better results.
One arm, one leg push-up
This is self-explanatory, but difficult. Using just one hand and its alternate foot as your balance points, perform a push-up. It wasn’t easy, was it?
Not to be attempted unless you are in great physical shape, especially your upper body. Assume a handstand, and then lower and raise your body using nothing but your arms, with your legs straight up in the air and unsupported.
“100 Bodyweight Exercises”