7 Push Up Variations to Tone Upper Arms and Sculpt Shoulders
Up, down just got waaay more interesting
You've got your regular push-up down pat after months of putting in the work and building strength through your upper body and we are so proud of you!
But now it's time to spice things up and throw in a couple of challenging variations to force your muscles to adapt and overcome. If it all sounds a little SAS: Who Dares Wins, that's because we want you to keep changing it up, building strength and confidence. Ok?
Scroll on for seven challenging push-up variations to add into your workouts STAT.
Lay Down Push-Ups
a) Set up for a normal push up, with wrists under elbows and core engaged.
b) Keeping elbows tucked into your toro, bend them and lower down until your entire body is touching the floor.
c) Release your hands and extend your arms in front of you to tap the floor.
d) Replace your hands to the correct position and push back up to starting position. That's one rep.
Plyometric Push-Ups
a) Set up for a normal push up, with wrists under elbows and core engaged.
b) Keeping elbows tucked into your toro, bend them and lower down until your chest is a few inches from the floor.
c) Powerfully push back up to starting position with enough force to raise your hands and upper body off the floor. Keep your core engaged.
d) Land softly, with slightly bent elbows and repeat.
Diamond Push-Ups
a) Begin as if you were about to do a push up but bring your hands closer together so that your thumbs touch.
b) Bend your arms to lower your chest until you're just a couple of inches above the floor. Aim to go as low as you can, to access your full range of motion.
c) Push palms into the floor and extend arms to press body back up to start position.
Staggered Push-Ups
a) Set up for a normal push up, with wrists under elbows and core engaged.
b) Now step one of your hands half a foot forward to create a diagonal line between both palms.
c) Bend your elbows, to lower down, keeping them tucked into your torso.
d) Push back up to starting position and switch your hands around. Repeat.
Hand Release Push-Ups
a) Set up for a normal push up, with wrists under elbows and core engaged.
b) Keeping elbows tucked into your toro, bend them and lower down until your entire body is touching the floor.
c) Release your hands by raising them quickly off the floor.
d) Replace your hands and push back up to starting position. That's one rep.
Single-Leg Push-Ups
a) Set up for a normal push up, with wrists under elbows and core engaged. Raise one leg behind you without letting your hips sink or other leg go slack.
b) Keeping elbows tucked into your toro, bend them and lower down until your chest is a few inches off the floor.
c) Push back up to starting position and switch legs. Repeat.
Dolphin Push-Ups
a) Come into a forearm plank with elbows under shoulders and core engaged.
b) Using your core, push your hips back into downward dog.
c) Return to forearm plank position. That's one rep.
Morgan Fargo is a freelance beauty and wellness editor. Her CV includes Women's Health Magazine UK (and sister publication Women's Health Australia), Stylist Magazine and more.
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