Source: Pexels by Ivan Samkov

By Oluwafemi Ifanayajo

The variety of push-up forms is an advantage of this exercise. There are many types of push-ups, some of which are more difficult than the standard push-up and others that are not. The push-up variations presented here are categorised by degree of difficulty;

  • Knee-ups: A plank stance is used for the standard push-up. Knee-ups aren’t the same as that because your toes aren’t on the ground. This easier type of push-up is perfect for people who find the standard push-ups difficult and struggle to complete many reps. Instead, you crouch down on your knees. This makes it very simple to execute.
  • Incline Push-ups: The only difference between this exercise and standard push-ups is that you begin with your hands elevated on a chair, bench, or in the middle of two stools. then use your arm strength to raise and lower your body.
  • Staggered Push-ups:  You start in the normal push-up plank position but there is a twist; one of your hands is in front of the other. As you go up and down, you switch arms position.
  • Push-ups and Rotation: Push-up with a twist. You begin in a push-up position, then you go down for a push-up and as you come up, you rotate your upper body and extend your right arm upwards. Repeat this action with the other arm.
  • Decline Push-ups: the opposite of incline push-ups. Instead of your hands been elevated on the bench or chair, this time your feet will take that position. You keep your knees under your butt and your hands under your shoulders. Then, with your feet elevated on the chair/bench, push your body up and down using your arm strength.
  • Diamond Push-ups: Your knees under your butt and your hands under your shoulder is the starting position. Make a diamond shape with your forefingers and thumbs directly under your face and then push your body up and down.
  • Some other types of push-ups include; the Hindu push-up, Spiderman push-up, burpees and many more out there.

P.S; You can be creative! Continue to mix up your pushup variations for the best results. A “pushup challenge” is another option, where you steadily increase the number of push-ups performed each week. In just two months, you could increase your rep count to 100.

“You can’t read about push ups. You gotta do them.”

Gary Vaynerchuk

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