The push-up packs a lot of muscle into one exercise. Although all push-ups primarily work the chest, arms, back and abs, by changing the style of the push-up, you can change the muscle focus. For a full-body workout that will make you strong, perform three to six types of push-ups in a circuit. After completing a set of eight to 10 repetitions of one type, immediately begin a set of the next one, until you have completed the circuit.
Classic Push-Up
The classic push-up is the one you probably learned in grade school gym class. It is the foundation for other types of push-ups, so mastering its form can prepare you to perform push-up variations. To enter the starting plank position, kneel on your hands and knees with your wrists shoulder-width apart and slightly above of your shoulders. Keep your arms straight and your fingers pointed forward. Curl your toes and lift your knees off the floor as you straighten your legs. Pull your belly in toward your spine. Reach the crown of your head forward until your shoulders align directly over your wrists. Maintain a rigid line from head to heels throughout the exercise. Bend your arms slowly, bringing your elbows back, until your chest comes is about 6 inches off the floor. Push through your hands and straighten your arms, bringing your body back into the starting plank position.
Wide Push-Up
Because your chest supports more body weight, the wide push-up emphasizes your chest muscles. Starting on your hands and knees, move your hands out wider than shoulder-width. Perform the push-up as you would the classic push-up.
Close Push-Up
Because of body weight distribution over your arms, the close push-up builds your triceps and shoulders. Starting on your hands and knees, move your hands in toward the middle of your body. Perform the push-up with your hands positioned immediately next to each other.
Push-Up on Medicine Ball
For an effective core strength workout, perform push-ups on a medicine ball. This version targets your chest, deltoids and abdominal muscles, and focuses on balance and stability. Starting on your knees, place your hands on the sides of a medicine ball and carefully arrange your body into plank position. As you lower and lift your body, squeeze the ball slightly. Squeezing the ball will help you steady the ball and control your movements to maintain balance.
Push-Up with One Hand on Medicine Ball
Perform push-ups with one hand on a medicine ball to target your arms, chest, deltoids, obliques and abdominal muscles, and increase balance and stability. Start on your knees and place your right hand on top of a medicine ball that is lined up directly under your right shoulder. Place your left hand on the floor directly under your left shoulder. Concentrate on performing the push-up more slowly to maintain balance on the ball. Be mindful that you maintain a rigid, squared torso and that you do not allow your body to rotate toward the ball. Repeat the exercise with your left hand on the medicine ball.
Push-Up with Single Leg
As it continues to target your arms, chest, deltoids and shoulders, the single leg push-up also strengthens your buttocks and thighs. Start in a plank position, as you would to perform the classic push-up. Lift your right leg off the floor and keep it raised as you perform the push-up. Switch legs and perform the exercise with your right leg lifted.
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