You can perform pushups in dozens of ways to emphasize different muscle groups. Proper technique in performing the exercise is key to achieving the maximum results, regardless of the variation you choose. The perfect pushup will help you avoid injury and focus the point of exertion on the targeted muscles in the chest and arms.
Classic Pushups
Mastering the perfect form with the standard pushup will translate into better form when you branch out into variations of the exercise. Kneel on the ground and lean forward so you are resting on all fours with your palms flat on the ground. Extend your left leg behind you and then your right leg, so that the only points of your body that touch the ground are your palms and the bottoms of your toes. Align your back so your body forms a straight line from the top of your head to your heels. Bend your arms at the elbow and lower yourself toward the floor until your face is two to three inches from the floor. Keep your back straight and move only your shoulders and elbows to raise yourself back to the original position.
Medicine Ball Pushup
The medicine ball pushup adds the element of instability to the traditional pushup. Because the ball will naturally tend to roll away when pressure is exerted on it, you have to use your hands and your core muscles to maintain the proper form. Get on your hands and knees with the medicine ball in front of you. Place your hands on the medicine ball with your fingers out to the side and base of your palms nearly touching. Shift the weight of your upper body over the ball and establish a balanced position. Extend your left leg behind you, then your right leg and align your back so your body forms a straight line from head to heel. Proceed with the classic pushup. The element of balance and the closer proximity of your hands underneath you will make this a much more challenging exercise.
Clap Pushups
The clap pushup entails a quick, explosive movement as opposed to the slow, balanced movement of the medicine ball pushup. Get in the classic pushup position and lower your body to within two to three inches of the floor. Push yourself up in a quick, explosive motion so that your hands and upper body lift completely off the floor. Quickly clap your hands underneath you before you come down, then place your palms on the floor to catch your descent. This quick motion lends itself to a break in form, particularly in the hips and back. Concentrate on keeping the perfect heel-to-head alignment in your back throughout the exercise.
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