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6 Awesome Pushup Variations!

Monday, January 13, 2014 | Category: Fitness

 

Benefits of Pushups
 
Pushups is an exercise you can do exercise anytime, anywhere and there are lots of variations that you can do for a more challenging workout. Pushups exercise work on your fingers, forearms, hands, biceps, traps, shoulders, triceps, upper back, lower back, abs, glutes, quads, harmstrings, calf as well as feet. There are lots of variations of pushups that you can consider including pike pushups, single leg pushups, spider man, chatarunga as well as shoulder tap pushups. All these variations of pushups provide benefits to different parts of your body.
 
Watch the video below so Alexa can show you how to do these 6 Awesome Pushup Variations:
 

 
 
Standard Pushups
You probably know how to position yourself with standard pushup. In case you are not just make a planking position with palms flat on the floor and your body in a straight slanting position. Shoulders should be width apart and body should be straight from head to ankles. Lower your chest by bending your elbows but still maintaining the straight line of your head to ankle. Push your body back up getting to the original position and this is good as one repetition. The body parts that take the benefits of pushups of this type are your triceps, core, shoulders, and your chest.
 
Pike Pushups
Start from a classic pushup position. Keep your legs straight and walk your hands back so you are in a pike position. Your upper body and lower body should be at about a 90 degree angle. Extend the arms overhead so that they are in line with your spine and reaching straight out from the shoulders.  That part is important because it is that position that works the shoulders. Contract the core. Bend the elbows and lower yourself down until your head almost contacts the ground. Press back up. Pike push ups are great for building shoulder strength.  They are a nice compliment to any shoulder workout or upper body workout.  Plus they are adaptable to almost any fitness level.
Like a lot of bodyweight exercises, this movement is a legitimate compound exercise because of the other muscles that come into play to perform it.  It is great for the back of the shoulders, and it is also good for the triceps (like any push exercise), the back, the core, and will even stretch the hamstrings.
 
Shoulder Tap Pushups
At the top of the plank or standard push up position, lift one hand and touch the opposite shoulder. Alternate hands for each rep. The holding position activates more muscles in the shoulders and chest. It also develops strength of stomach, hip flexors, and glutes.
 
Chatarunga Push Ups
Place your hands directly under your shoulders (like in plank) and lower your body down to the floor, keeping your elbows tucked in close to your sides the entire time.  Due to the close (shoulder width) position of the arms, the chest muscles (which are the largest and strongest anterior upper body muscle group) are not able to effectively engage and support this pose.  Therefore, the muscle loading is shifted to the much smaller and often much weaker triceps and front shoulder muscles. 

 
Single Leg Push Ups
At the top of the plank or standard push up position, lift one leg as you lower your body to the ground. Alternate legs for each rep. The holding position activates more muscles in the shoulders and chest. It also develops flexibility of hip flexors, hamstrings, and glutes.
 
Spiderman Pushups
Assume the standard pushup position. As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your elbow. Reverse the movement, then push your body back to the starting position. Repeat, but on your next repetition, touch your left knee to your left elbow. Continue to alternate back and forth.
 
Give 'em a try and let us know which is your favorite!
 
Doc
 
 

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