Pushups are a full-body workout that target your upper body, lower body and core muscles. Using different variations of a pushup forces your body to recruit new muscle fibers and help you to burn calories, tone muscle and increase strength. Start with a standard pushup and continue to challenge yourself by mixing new pushup routines into your fitness regimen. Constantly increasing intensity is the best way to improve your overall fitness.
Standard Pushup
A standard pushup trains your chest, shoulders, triceps, legs and core muscles. Working multiple muscle groups is the best way to elevate heart rate, burn a large amount of calories and create full-body muscle tone.
Begin a standard pushup by lying prone on the floor with hands shoulder-width apart. Keeping your body straight, lower it to the floor by bending arms at the elbows then raise your body up off the ground by pushing through your palms. Repeat for the desired number repetitions or until fatigued.
Diamond Pushup
A diamond pushup trains your chest, shoulders, legs and core, with emphasis on your triceps, the muscles on the back of your arms. Lie on your stomach, and shift your weight to your toes and palms by lifting your torso off the floor. Place your feet wider than shoulder width apart. Place your hands close together, forming the shape of a diamond by touching your index fingers and thumbs together.
Lower your chest to the diamond as you bend your elbows, slowly lowering your body until it's about 6 inches from the floor. Press through your palms and return to the starting position. Repeat for the desired number of repetitions.
Stability Ball Pushup
The stability ball pushup can be altered based on your fitness level. Start by leaning over your stability ball with your stomach on the ball and your hands on the floor in front of you. Walk your upper body out on your hands until your feet are lifted off the floor.
The intensity of your pushups will be determined by how far you walk out. Beginners should walk out until their thighs are at the top of the ball while experienced exercisers should walk out until their toes are at the peak of the ball. Keep your arms shoulder-width apart and slowly lower your chest toward the floor. Hold for a count, then push back up to the starting position. Repeat for desired repetitions.
Plyo Pushup
A plyometric pushup is an advanced exercise that requires explosive power, upper body strength and stability. Start the plyo pushup in a standard pushup position, and lower your chest downward until it's 6 inches from the floor. Explosively push up so that your hands are lifted off the floor, and softly land on your palms and repeat. Add a clap in midair for increased difficulty. Do not attempt this exercise until you have mastered standard pushups.
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