When you do any variation of a pushup, you are not only strengthening your arms, chest and back but also your legs, butt and abs. Even though pushups are a total-body exercise, different variations of pushups can be used to place more emphasis on certain muscle groups in your body.
Classic Pushup
The classic pushup is the type of pushup Marines do. It is the most basic pushup. Start by kneeling on the floor. Bring your feet together and place the palms of your hands flat on the floor so your arms are shoulder-width apart and your hands are directly under your shoulders. Straighten your legs out behind you so you are now balancing on your toes. Keep your torso rigid and slowly lower your chest toward the ground while inhaling until your chest is almost touch the floor. Push your chest back up while exhaling until you return to the starting position. Do not arch your back or sag your hips at all while you are doing the exercise.
Wide Grip Pushup
Wide grip pushups are more difficult than classic pushups. They place more load on your pectoral muscles than on your triceps and deltoids. Start in the classic pushup position, then spread your hands out slightly wider than shoulder-width apart. The wider you spread your hands, the more it will target your pecs.
Narrow Grip Pushup
Narrow grip pushups are more challenging than classic and wide grip pushups. They place more load on your triceps and inner-chest. Start in the classic pushup position, then reposition your hands under the center of your chest to form a triangle.
Planche Pushup
The planche pushup is the hardest pushup you can do. It is a move that comes from gymnastics and it is an ultimate test of strength. You should only attempt planche pushups if you have been exercising for many years and can easily perform high repetitions of pushups with ease. A planche pushup is executed by performing a classic pushup with your legs elevated and parallel to the ground.
Inclined Pushup
Inclined pushups are easier than pushups on a flat surface but they also hit your muscles from a different angle. They are good for increasing anaerobic endurance since you can do more repetitions. The higher the incline, the easier the pushups will be. Inclined pushups are performed by placing your hands in a classic, wide or narrow grip on an elevated surface, such as a barbell or a weight bench and then doing pushups as you normally would.
Declined Pushup
Declined pushups increase the intensity of regular pushups and place more load and emphasis on your deltoids. The higher the decline, the harder the pushups will be. Start by placing your feet together on an elevated surface, such as a bench or stability ball, then do pushups in a classic, wide or narrow grip.
Staggered Pushup
Staggered pushups, as the name implies, are when you do pushups with your hands in a staggered position. Doing staggered pushups places more load on one arm and increases your stability. Start in the classic pushup position, then move one of your hands down toward the side of your body.
Spider-Man Pushup
Spider-Man pushups increase the intensity of a normal pushup and work your obliques at the same time. Start in the classic pushup position. As you lower your chest toward the floor, lift one leg off the ground and bring your knee in toward your elbow. As you push yourself back up, return your leg to the starting position. Switch legs after each rep.
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