The push up is one of the most basic and commonly used exercises. It uses your body weight and gravity to apply resistance. The push up targets your chest muscles with the muscles in your arms, back and abdomen working as helper muscles. This effective exercise is easy to perform, and requires little to no equipment. The push up also is a versatile exercise. Incorporate variations of this exercise into your routine.
Traditional
Lie on your stomach. Place your hands under your shoulders with your elbows out to the side--slight variations on hand width are allowed for comfort. Flex your ankles with your toes anchoring your lower body to the floor. Extend your elbows as if you are pushing yourself away from the floor. Once your arms are fully extended, lower your body back toward the floor. You've completed one rep when your body almost touches the floor. Keep your spine neutral during the exercise.
Modified
Modified push ups also are called push ups for girls. Modified push ups require less strength to complete. This exercise is performed in the same manner as a traditional push up, but with one difference. Anchor your lower body to the floor by resting on your knees instead of your toes. During the modified push up, keep your back flat and your hips drawn in so your body is a straight line from your head to your knees.
Diamond
Diamond push ups place a greater demand on your triceps. This exercise, while similar to a traditional push up, uses a different hand placement. To perform a diamond push up, place your hands directly under the center of your chest. The thumb and index finger of your right hand should touch the same digits on your left hand. This position creates a diamond shape, and it's where the exercise gets its name.
Finger Tips
Finger tip push ups require a great deal of strength within your hands and fingers to complete properly. This exercise is a good option for athletes who need strength in this area, such as rock climbers and shot put athletes. Position your body as if you were going to perform a tradition push up. However, instead of resting your weight on the palms of your hands, support yourself with just your fingertips.
Knuckles
People often use knuckle push ups if they have an injury to their fingers, hands or wrists that would be stressed by traditional push ups. Make fists with your hands and rest your knuckles on the ground. Perform the rest of the exercise in the same manner as traditional push up.
Decline
Decline push ups use gravity to apply greater resistance to the exercise. To perform a decline push up, rest your palms on the floor and anchor your lower body on an object that's higher than your hands. Use such items as steps, boxes and exercise balls to elevate your feet.
Incline
Incline push ups use gravity to apply less resistance to the exercise. During incline push ups, place your hands in a position above your lower body--this takes the load off the targeted chest area. Use a counter, bench, table or box to elevate your hands.
References
- American Council on Exercise: Push-up
- "The Ultimate Guide to Pushups;” David Nordmark and Jamie Reynolds; 2010
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