As an exercise, the push-up has been around for a long time. Although research aims to keep exercise and fitness on the cutting edge of what we know about the human body, and how we can better achieve the results we desire, the push-up always seems to hang around — and with good reason. Along with the standard method, modifications to the push-up exercise can give the chest an incredible workout — one as good as, or even better than, the newest machines or programs on the market.
Traditional Push-Up
The traditional version of the push-up is a good way to train and develop the chest, or pectoral, muscles. While lowering your body to the floor, your chest muscles are lengthening, or stretching. During the lift part of the push-up, when you raise your upper body back to the starting position, your chest muscles are contracting, or shortening. It is during the contraction that muscle strength develops. By varying the speed at which you raise and lower your upper body, you can also increase the difficulty of the exercise.
Diamond (Close Grip) Push-Ups
The key difference between this exercise and the traditional push-up is where you place your hands. For a standard push-up, your hands should be at shoulder level, just outside the shoulders. With a diamond push-up, your hands should be placed under your chest, with index fingers and thumbs touching to form a diamond shape. When lowering your upper body toward the ground, your chest should either touch, or come close to touching, your hands. While raising your body back to the starting position, your chest should stay directly over your hands.
Four-Count Push-Ups
This variation uses the same starting position as a traditional push-up, but does not raise and lower your body by extending and bending at the elbows. Start by assuming the standard push-up position. On the first count, drop your right forearm to the floor. On the second count, drop your left forearm to the floor. At this point, your weight is fully supported by your forearms and toes. On the third count, lift your right forearm back to the up position; on the fourth count, return the left to the up position. Vary the speed at which you progress through the four counts to make the exercise more challenging.
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