Push-ups are a great way to increase upper body strength. These are one of my go-to exercises when I travel, as they are highly efficient and require minimal space. But you don't need to wait until your next trip to do them! I love doing push-ups at the gym too. I often do push-ups immediately following a set of bench press or dumbbell press.
For the best results, try incorporating a variety of push-up variations into your workout routines. Different variations will emphasize different muscle groups. See below for more information about these variations. You can also try doing a push-up challenge, where you gradually increase the number of push-ups you do each week.
How to do a traditional push-up
- Start in a table-top position on your toes and hands. Your hands should be slightly wider than shoulder-width apart, and your feet should be hip-width apart.
- Keep your core tight by engaging your core. This will help keep your body straight from head to toe.
- Slowly lower yourself to the floor by bending your elbows. Remember to keep your core engaged and your back straight.
- Push back up to the starting position by pressing through your hands.
Push-up benefits
There are numerous research-proven benefits to incorporating traditional and modified push-ups into your workout routines. These benefits include:
- Push-ups are a great way to increase upper body strength. They target multiple upper-body muscle groups, including the chest, back, and shoulders.
- By keeping your core engaged during a push-up, you are also strengthening your stomach muscles during the exercise. To further strengthen your core, try doing push-ups using an unstable surface such as a Bosu ball.
- Push-ups also help maintain and improve your posture by strengthening crucial muscles in your back, shoulders, and abs.
- You can do them anywhere! Push-ups are one of the most convenient exercises you can do. Additionally, you can easily modify this exercise to make it more or less challenging.
Push-up variations (from easiest to most advanced)
Wall push-ups (Easy): Using a wall removes some of your body weight as you do this exercise. Wall push-ups are a great starting point as it allows you to perfect your form while you prepare for traditional push-ups.
Push-ups on knees (Easy): These are done on your knees instead of up on your toes. Again, this reduces some of the load as you do this exercise.
Push-up to plank (Moderate): Start at the highest point of a push-up position. Slowly lower yourself to a plank position, then push yourself back up.
Traditional push-ups (Moderate): This is the standard push-up, done on your toes and the palms of your hands.
Diamond push-ups (Moderate): Also known as a triangle push-up. In this variation, you will bring your hands together into a diamond shape. This exercise will target your triceps.
Weighted push-ups (Advanced): This is a traditional push-up with additional weight. You can do these with a weighted vest.
Pylo push-ups (Advanced): Lower yourself down, and as you push back up do so with enough force for your hands to leave the ground. For additional difficulty, you can clap your hands together. This variation is popular among athletes due to their ability to increase explosive power.
Single-arm push-ups (Advanced): This variation relies entirely on one arm to lower and elevate the body during the exercise. The other hand remains elevated off of the floor