The push-up is a popular upper-body exercise to train the pectoral muscles of the chest. The push-up works the tricep muscles in the back of the upper arm and the deltoid muscles of the shoulders, too. There are variations on the push-up that work your muscles differently or are modified to meet your fitness level.
Toe Push-Ups
The toe push-up is the exercise that most often is meant when push-ups are spoken of. The toe push-up emphasizes the muscles of the chest, but the tricep and shoulder muscles are also worked. This variation is done with your body supported on your toes and hands. Your feet are flexed with your toes hip-width apart on the floor. The hands are placed shoulder-width apart. Your torso is straight with your shoulders positioned over your hands. The arms are straight. This is push-up position. Do a push-up by bending your elbows to lower your body. Move your elbows outward as you bend them. Press yourself back up to finish a push-up.
Knee Push-Ups
The bent-knee push-up works the same muscles as the toe push-up, but because your knees are on the floor, your upper body has less of your weight to lift. Because less strength is needed, this exercise is sometimes called a "girl push-up" though gender is not a determining factor in what type of push-up you should do. The amount of upper-body strength you possess and what muscles you wish to emphasize are the key. Perform the bent-knee push-up exactly the same way as the toe push-up but with your knees on the ground. Keep your back straight as you raise and lower your body by bending your elbows.
Stability Ball Push-Up
The stability ball push-up uses more core strength than push-ups done on a floor because the ball is an unstable, movable surface. The muscles of your chest are still emphasized over your arms and shoulders, but they are worked, too. Place your feet on the ball and your hands shoulder-width apart on the ground. Your arms are straight as you begin. Your back and legs are straight, too. You are now in push-up position with your legs on the ball. Bend your elbows out to the sides and lower your body toward the floor. Maintain the straight alignment of your spine and legs. Next, straighten your arms to raise your body.
Diamond Push-Up
The diamond push-up exercise emphasizes your tricep muscles over those of your shoulders and chest. The basic movement of the push-up is the same as with the toe push-up, but the hand position is different. The hands are placed like a diamond on the floor. Make a triangle with your thumbs and index fingers in the floor. Step your feet back so you are on your toes with your feet flexed. Hold your spine straight and parallel to the floor. Bend your elbows at 45-degree angles from your body as you lower yourself toward the floor. Then, straighten your arms to complete a diamond push-up.
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