What types of push-ups are there? From the ordinary to the unbelievable

What types of push-ups are there? From the ordinary to the unbelievable

This exercise has been known to everyone since high school, but it can be made more complicated.

Push-ups are probably one of the most familiar exercises in fitness, but at the same time quite difficult. It helps to pump your arms well and is used both for training children in schools and for training elite soldiers. Everyone knows the classic version of doing push-ups, but what if you go a step further and make it a little more difficult?

The Mens Physique medalist has collected all possible variants of this exercise: from the usual to the most unbelievable, which not everyone will be able to repeat.

Russian Bodybuilding and Fitness Championship medalist

The push-ups will differ in terms of hand positioning, different variations of support, the possibility of using TRX loops and the difficulty of keeping the balance.

First block

The push-ups will differ, first of all, in the positioning of the arms.

1. Classic push-ups with a medium width arm placement. Triceps and pectoral muscles work.
2. Push-ups with narrow hand placement. The main load is on the extensor muscles. Arms work along the body, elbows go back when performing.
3. Push-ups with a wide stance of the hands on the fingers. Actively work the muscles of the back and delta of the shoulder.
4. Push-ups with crossed palms. The load goes to the triceps.
5. Deep push-ups until the shoulders touch the palms.
6. Archer push-ups. One arm is set wide and left straight during push-ups. The main load falls on the other hand. Perform first on the right hand, and then on the left.

The second block

Push-ups with different variations of rest. The positioning of the hands is always at a medium width.

1. Classic push-ups on the palms.
2. Push-ups on the back of the palms.
3. Push-ups on fists.
4. Push-ups on the edge of the palm.
5. Push-ups on the tips of the fingers.
6. Push-ups on three fingers on each hand: thumb, index and middle.
7. Push-ups on two fingers: thumb and index finger.
8. Push-ups on the thumb (hands clenched into fists).

Third block

Dynamic push-ups with full or partial lifting of the limbs off the ground. These will develop your speed abilities and coordination.

1. Push-ups with palms off the ground. Returning to the starting position you need to forcefully push yourself up so that your hands come off the floor.
2. Push-ups with throwing the hands on the elevation. For them, you can use cubes of Styrofoam or plastic.
3. Push-ups with the transfer of the body. Place the medball at chest level. With each push-up, shift your weight to the right and left of the projectile.
4. Push-ups with claps. The number of claps varies from one to three depending on your physical capabilities.
5. Push-ups with a rise in the rack. From the bottom position you need to forcefully push yourself up so that you have the opportunity to stand on your feet. Do not bend your knees when lifting.

Important! The following push-ups are part of the group of increased complexity. Not everyone will be able to perform them.

1. Push-ups with a 360-degree turn around its axis. After turning, you need to prevent yourself from falling to the floor and return to the starting position.
2. Push-ups with a “superman jump”. After you have risen to the starting position, you need to make a jump, pulling off the floor with straight arms and legs. Then return to the starting position, keeping your balance.
3. Push-ups with jumping out and folding in the air. In a jump you need to have time to touch the fingers of the hands to the toes.
4. Push-ups on one arm alternately. Change hands perform with a jump.

Fourth block

In this block we will look at different variations of burpees.

1. Classic burpee.
2. Burpee with jumping over the bollard. After the push-up, you need to stand up and jump on the elevation. We jump over the bollard in two stages. First jump on it and only then jump on the other side.
3. Backflip burpee. This exercise perfectly develops endurance and functional readiness of the body.

Sixth block

The most difficult block in terms of maintaining balance when performing it. Push-ups in a handstand, but without any fixation of the legs.

1. Push-ups without taking the hands off the ground.
2. Push-ups with hands off the ground.
3. Push-ups with clapping.

When performing push-ups, observe safety precautions. Do not do anything you are not sure of as there is a risk of injury. Exercise wisely.

For detailed exercises, see the video on “Championship”.

Source: MuscleRussia.