Pushups, sometimes called pressups, are an effective and simple upper body exercise that targets your chest, shoulder and triceps muscles. All forms of pushups target your main upper-body pushing muscles; but with some variations in technique you can place more tension on the inner or sternal region of your chest muscles. Whenever you perform pushups, make sure you keep your abdominal muscles tight, your neck slightly extended and your lower back naturally arched. Not only will this decrease your risk of injury, it will also make pushups more effective.
Diamond Pushups
Diamond pushups are more challenging than regular pushups and increase the load on both your inner chest and triceps muscles. Bend down and place your hands on the floor so that your thumbs and first fingers are touching to form a diamond shape. Walk your feet back until your legs and hips are extended and your weight is supported on your hands and feet only. Make sure your heels, hips and head form a straight line. Bend your arms and lower your chest to your hands. Keep your elbows tucked in close to your sides. Push back up to the starting position and repeat.
Towel Slide Push-ups
This unusual variation of pushups will really challenge your inner chest. Place a hand or gym towel on the floor and then adopt the regular pushup position with your hands positioned at the towel ends. Bend your arms and lower your chest to within one inch of the floor. Extend your arms and simultaneously slide your hands inward so that they come together directly beneath your chest. Bend your arms, slide your hands back out and then repeat. This exercise is best performed on a hard, smooth surface such as a tiled or wooden floor.
Clap Pushups
Plyometric or clap pushups will develop explosive strength throughout your upper body and also places a significant emphasis on your inner chest. Place your hands on the floor so that they are directly below your shoulders. Extend your legs and adopt the pushup position. Bend your arms and lower your chest to within one inch of the floor. Explosively extend your arms and drive your hands off the floor. Clap your hands while you are in mid-air and, on landing, immediately descend into another repetition. You can make this exercise easier by bending your legs and resting your knees on the ground.
Medicine Ball Pushups
This pushup variation requires and develops balance as well as challenging your inner chest, triceps and core muscles. Hold a small, firm medicine ball in both hands and then bend down and place it on the floor. Walk your feet back so that your weight is supported on your feet and the ball only. Make sure your hands are positioned either side of the apex of the ball. Squeeze your hands together to stabilize the ball. Bend your arms and lower your chest until it touches the ball. Extend your arms and push back up to the starting position. You can make this exercise more challenging by elevating your feet.
References
- "The Power of Pushups: Over 50 Types of Pushups for Developing Strength and Endurance"; Rodney C. Womack III; 2009
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
- "Jumping Into Plyometrics"; Donald A. Chu; 1998
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