12 ways to do a Push Up

A Push Up is such a versatile exercise, anybody can do it, and you can do it anywhere. I’m going to show you 12 ways to do a Push Up, though there are so many more! 

Why you should be doing Push Ups

If you want to build strength and develop a tight & toned upper body & core, look no further than the push up.

“Push ups are a compound exercise, meaning they involve the use of more than one muscle group and joint. To do a push up your arms, shoulders, chest, back, abs and even your legs – and all the joints that move when those muscles move – need to activate to complete the movement.” (1)

Key teaching points to perform the perfect Push Up

  1. Lie on the floor face down and place your hands at the edge of the exercise mat, with your joints stacked (wrists, elbows, shoulders) while holding your torso up at arms length.
  2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
  3. Make sure you lower your body to the floor in neutral alignment, meaning you lower your chest & hips at the same time.
  4. Now breathe out and press your upper body back up to the starting position, while squeezing your chest.
  5. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

The Push Up is so great because you can keep progressing it, and believe me the 12 I’ve featured in this post is not the ‘be all and end all’. There are lots more variations. 

You can add them into any program, regardless of your exercise goals. 

How many of these 12 can you do?

  1. Box Push Up
  2. Full Push Up
  3. Box Tricep Push Up
  4. Full Tricep Push Up
  5. Box Plyo Push Up
  6. Full Plyo Push Up
  7. Push Up with Single Leg Raise
  8. Incline Push Up
  9. Decline Push Up
  10. Push Up & Mountain Climbers
  11. Push Up & Renegade Row
  12. Push Up & Burpee

 

I’ve filmed all of these in the video below – and you’re in for a treat because I caught on film my first ever Full Plyo Push Up on my toes. I’ve done them on my knees before, and thought it was time to seize the day and challenge myself. I certainly need to practice a lot to get my form perfect – you can see what I’m trying to achieve though. 

NOTE: Please don’t worry about my hyper extended elbows when you can see them in certain parts of the video. That’s just the way I was made, to me it’s natural for my arms to extend that much when I push back up, it doesn’t hurt I promise.

Comment below with the Push Ups you have tried, which are your favourites and which other ones you do.

Enjoy! 

Lucy x

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