Push-Up Varieties and Their Strength Benefits

Push-ups are great. They are the world’s most convenient workout, and the possibilities are endless. You can do them outdoors or anywhere at any time with no equipment required. The push-up serves as a warm-up or part of a general conditioning exercise. If you’ve perfected your form, let’s take a look at five push-up varieties and their strength benefits. 

Push-ups are a fast and effective exercise for building upper-body strength. They work the triceps, pectoral muscles, and shoulders. Even better, they can also strengthen the lower back and core by engaging the abdominal muscles with proper form. 

If you’ve perfected the standard push-up, give these varieties a try.

Wide Hands Push-Up

Exactly as it sounds, you must keep your hands farther out to each side to do this exercise correctly (the farther apart, the more complex the push-up). However, if you keep your elbows tracking back throughout the movement, the wide hands push-up serves as a great upper body and core workout. 

Diamond Push-Up

A great tricep workout! Start in a plank position, with your hands together and angled inward at 45 degrees. You’ll want to keep your index fingers and thumbs touching to form a diamond. Keep that diamond directly below your chest throughout the exercise. Here’s a video tutorial to make sure you have the correct form: https://www.youtube.com/watch?v=J0DnG1_S92I

Sphinx Push-Up

Prepare your triceps, upper body, and core to be tested. First, begin in a plank pose, with your forearms even on the ground. Next, shift up with your triceps to raise your elbows off the ground, then back for one repetition. Just a warning that the farther forward you place your arms, the more difficult it will be.

One-Arm Push-Up

For serious experts only! If you want to double the weight on a single-arm, look no further. Just like it sounds—complete a push-up with one arm gathered below your chest and the unweighted arm behind your back. You will need a flat back, level hips, and lots of balance.  

Staggered Hands Push-Up

From a conventional push-up position, move one hand forward and the other backward, so they’re offset by about six to 12 inches (the farther, the more difficult). Then, switch your hands’ fore and aft positions after one or more repetitions to work each side evenly. This push-up trains your muscles asymmetrically and helps with balance.  


What do you think of these push-up varieties? Can you do all five? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, if you’d like more workout planning, click on How to Create a Family Fitness Night. Be sure to subscribe to the Heart & Soul Blog Newsletter to receive more great tips straight to your inbox each week. 

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