Pushups are a full body exercise that will require your chest, shoulders, triceps, core and legs to balance and properly execute the movement. A wide variety of pushups can be used to train a specific muscle group and help you reach your fitness goals. Choosing which pushup suits you best depends on the muscle group you want to target. For example, diamond pushups will mainly target your triceps.
Knee Pushup
A knee pushup is a good place to start for beginners since it reduces the load by 50 percent. Begin on your hands and knees with your hands shoulder-width apart. Maintain a flat back as you bend your elbows and lower your chest toward the ground. Stop once you are about 3 inches from the floor and push through the palms to return to the starting position. Repeat for desired repetitions. This exercise will target mainly your upper body and core.
Standard Pushup
A standard pushup will require the use of your upper body, lower body and core. Start on your hands and knees, and then shift your body weight to your hands and toes. Be sure your hands are shoulder-width apart, your back is flat and neck is in a neutral position. Lower your chest toward the ground until your chest is 3 inches from the floor, and then contract the chest and pushup to the starting position. Repeat for desired repetitions.
Incline Pushup
Performing an incline pushup will shift the load from the chest to your shoulders. Start on your hands and knees in front of a bench, chair or other sturdy object that you can place your feet on. Shift your weight onto your hands and toes, and then step your feet up to the chair or bench. Keep your hands at shoulder-width and then slowly lower yourself downward while maintaining a flat back. Press through the palms to return to the starting position and repeat.
Diamond Pushup
A diamond pushup will mainly target your triceps, the back of the arm, while using the shoulders, chest, core and legs to balance properly. Start on your hands and knees then shift your weight to your toes and hands. Take a wide stance with your legs. Bring your hands in close to create a diamond shape by touching the tips of your index fingers and thumbs together. Bend your elbows as you lower your chest toward the diamond, then push through the palms to the return to the starting position. Repeat for desired repetitions.
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