The push-up is a classic exercise used for building upper body strength. Push-ups are a convenient form of exercise because they can be performed anywhere and don't require additional machinery. There are also many variations of push-ups that can offer an extra challenge and help you build muscle and strength more quickly.
Ball Squeeze Push-Ups
While traditional push-ups do challenge your upper body, some simple variations can increase the intensity and recruit more muscle than you'd normally use. One variation recommended by strength and conditioning expert Nick Tumminello is the ball squeeze push-up. This push-up involves the use of a Swiss ball---the large, bouncy exercise balls found in most gyms. Instead of placing your hands on top of the Swiss ball, Tumminello recommends placing them down on the sides of the ball. This engages your chest, shoulders and triceps with much more tension than traditional push-ups.
Single Arm Push-Ups
Single arm, or one arm push-ups are more challenging than ball squeeze push-ups because you have to support your entire body weight with just one arm. As fitness competitor Alissa Carpio explains, the single arm push-up not only incorporates your shoulders, triceps and chest, but it also engages your core. Carpio recommends keeping your legs spread out wide when you first begin learning this move, as that makes the push-up easier. She also suggests trying single arm push-ups from your knees to build up strength.
Handstand Push-Up
The handstand push-up is effective because it works a different set of muscles than traditional push-up variations. This is accomplished by changing the orientation of your body. As strength coach Mike Mahler notes, the handstand push-up is the upper body equivalent of the squat, because all of your body weight is directly above your arms.
To perform a handstand push-up, perform a handstand a few inches away from a wall, so that your legs are up against the wall. Lower yourself to the point where your head touches the ground and then push yourself upward until your arms are straight.
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