ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Push Up Variations

Updated on June 2, 2012

Push ups are an excellent exercise for the upper body. Pushups are a good way to target the chest, arms, and other surrounding muscle groups without use of equipment, and best of all they can be done anywhere! An excellent way to burn off the fat, and build muscle, you're mad not to be doing pushups.  But furthermore there are many ways you can mix things up by chaning the variation or a few simple concepts to alter the movement. Here we take a look at what variations we have of the pushup and what they're good for.

The One Arm Push-up!

Standard Pushups

Tried and true, the standard pushup, genereally performed from the toes with a straight body and palms about double shoulder width apart, are focussed on the chest while hitting the triceps and other surrounding 'stabilizer' muscles.

Chinese Pushups

In the same fashion as the standard pushup - straight body, from the toes, with one difference - the palms are together underneath the chest. This puts more pressure on the arms and specifically the triceps, making it a good arm builder (as the tricep takes up two thirds of the upper arm).

Push ups with a medicine ball

Most forms of pushups can be done with a medicine ball, place one hand (or both for chinese pushups) on the ball for an added level of difficulty forcing the stabilzing muscles to work harder. If you own a kettlebell, try doing chinese pushups with both palms on the kettlebell, upside down (handle on the floor and the bottom facing up, with palms on the bottom surface).

Clap Pushups

Excellent for developing explosive power, the clap pushup is performed by doing the push at great speed to throw yourself up giveing you enough time to clap and replace your palms before landing. This is excellent for martial artists in developing punching power and speed.

One arm Push ups

An impressive move, the one arm pushup is no easy feat. Balance is the key when doing this pushup, making sure you have your body weight distributed evenly so you dont just fall over while trying to attempt it. The one arm pushup is excellent for building strength in the arms, but also puts a lot of pressure on the core, to stabilise the body.

Concepts

Most forms of pushups can be performed with some added weight or simple alteration. Things like gettign a partnet to place extra weight on your back can help increase your strength.

Another great idea for most types of pushups is to start at the top of the movement (arms extended) and lower yourself half way down and pause, count to 10 (or whatever number you are comfortable with) and push back up, same goes for starting from the bottom - pushup, pause, count and lower.

Adding weights is another popular way to mix up the pushup, but is more of a way of working two different sets of muscles. Using dumbells or kettle bells you can perform the pushup, once the arms are extended, perform a 'row' consequetively on each arm (a row is a weighted exercise where a weight is pulled from the floor to a level parallel with your midsection, to work the back).

So if you get bored performing push ups as part of your routine, these are only a small sample of what is available for you to mix up this popular exercise. Thanks for reading!



Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Lloyd Hunt 7 years ago

      Thx for the article. When I first started clap offs I could do one. now I do 3 sets of 25. Still gets me winded but when I see big muscle guys who try to copy me and can't do two. I feel awsome. I was in jail one time and started doing my push ups and this guy started doing them in front of me (monking me) and guys were laughing. So I started doing my clap offs because I knew he probably couldn't do it. I was right. He couldn't do ONE. He fell on his face and everyone laughed at him. It was great.

    • wademcmaster profile image
      Author

      wademcmaster 7 years ago from Australia

      Yeah it can be a killer, awesome for that explosive strength tho, I've been doing them trying to increase my speed and power for punching, it leaves me pretty sore

    • profile image

      UNLOVED ROHIT 7 years ago

      ok i tried that clap push up its really hard man........

    • wademcmaster profile image
      Author

      wademcmaster 7 years ago from Australia

      Thanks for the comment, Its worth writing if one person learns something new!

    • Wendy Krick profile image

      Wendy Krick 7 years ago from Maryland

      I never heard of Chinese push-ups. Thanks for teaching me something new.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: "https://hubpages.com/privacy-policy#gdpr"

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)