Pushups are a full-body exercise targeting your upper body, lower body and core muscles. There are many variations of pushups that can be used to target different muscle groups. For example, a diamond pushup will target your triceps, the back of your arm, while decline pushups will target your shoulders.
Standard Pushup
A standard pushup is performed on the floor by balancing your weight on your palms and toes. This type of pushup targets your chest, shoulders, triceps, abs, lower back, hips and legs. Perform a standard pushup by assuming a pushup position with your elbows locked, then lower yourself by bending your elbows until your chest almost touches the floor, and come back up by pushing into the floor.
Diamond Pushup
A diamond pushup places more stress on your triceps, in addition to your shoulders, chest, legs and core muscles. Perform a diamond pushup by assuming a pushup position then bringing your hands in to form a diamond shape with your index fingers and thumbs. Take a wider then shoulder-width stance with your legs, then lower your chest until it almost touches the diamond. Press through your palms and return to the starting position. This is an advanced form of a pushup that requires a great deal of upper-body strength to complete.
Incline Pushup
An incline pushup mainly targets your shoulders in addition to your chest, triceps, core and legs. Incline pushups are performed with your feet on an elevated object such as a chair or bench. Place your legs on a sturdy object with your hands and feet at shoulder width. Bend your elbows until your lower chest is about to touch the floor, then press through your palms to return to the starting position. Maintain a straight back throughout the movement.
Kneeling Pushup
A kneeling pushup reduces the workload on your muscles by 50 percent, says OneHundredPushups.com. Perform a kneeling pushup by assuming a prone position with your hands at shoulder-width apart. Maintain a flat back as you bend your elbows and lower your chest toward the floor. Press away from the floor and repeat. This exercise targets your chest, shoulder and triceps.
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