The pushup is a classic functional exercise that incorporates numerous upper-body muscle groups including the chest, triceps and shoulders. While pushups are often used to test upper-body strength and fitness, pushups are not always included in strength and conditioning programs. The best pushups, however, can be adapted to meet your personal fitness level and fitness goals while providing fitness benefits.
Classic Pushup
According to Shape Fit, classic pushups serve as an essential exercise for everyday functional activities such as lifting groceries, throwing a baseball or pushing a lawn mower. Classic pushups improve core stability and abdominal strength along with improving strength in the chest, shoulders and triceps. Proper mechanics for the classic pushup include keeping your body straight from head to toe and lowering your chest to the floor on the downward movement and finishing the repetition with your arms fully extended at the top of the pushup.
Assisted Pushup
When classic pushups are too difficult, assisted or modified pushups can be performed to improve upper-body strength as you progress to the classic pushup. You can use resistance bands for assisted pushups by wrapping the band around your shoulders or waist and allowing the stretch of the band to lift your body through the range of motion. Another modified pushup is the kneeling pushup where you place both knees on the floor and focus on a full range of motion by allowing your chest to hit the floor and return to the top with your arms extended.
Plyometric Pushup
One of the best pushup variations for military soldiers, athletes or experienced fitness enthusiasts is the plyometric pushup, according to BaseOps.net. The plyometric pushup trains the stretch-shortening cycle that ultimately improves upper-body strength, power and explosiveness. Incorporate plyometric pushups with a plyometric or upper-body workout and perform the pushups by exploding off the floor and clapping your hands together before catching yourself to start another repetition.
Handstand Pushup
Greg Glassman, founder of CrossFit, says the handstand pushup is the most advanced pushup variation and one of the best upper-body exercises. The movement required for handstand pushups resembles a shoulder press and trains similar muscles used in the classic pushup. Handstand pushups can be performed with your feet on a wall or free-standing and improves upper-body strength, balance and core stability.
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