Push-Up Variations: Build Strength Anywhere

Instructions

1. Starting Position:

   • Begin in a high plank position.
   • Place your hands slightly wider than shoulder-width apart.
   • Keep your arms straight but not locked.
   • Align your shoulders, hips, and heels to form a straight line.

2. Lowering Phase:

   • Engage your core to stabilize your body.
   • Slowly bend your elbows, keeping them close to your body (for triceps emphasis) or flaring out slightly (for more chest activation).
   • Lower your chest toward the ground until it is just above the floor.

3. Pushing Phase:

   • Push through your palms to straighten your arms.
   • Keep your body in a straight line as you return to the starting position.

4. Breathing:

   • Inhale as you lower your body.
   • Exhale as you push back up.

Tips 

1. Maintain Proper Form:

   • Avoid letting your hips sag or sticking your buttocks too high.
   • Ensure your neck stays neutral; avoid looking up or down excessively.

2. Hand Placement:

   • Adjust hand positioning for target focus:
     • Narrow hands: More triceps emphasis.
     • Wider hands: More chest activation.

3. Engage Your Core:

   • Tighten your abdominal muscles to prevent your lower back from arching.

4. Modify if Needed:

   • Beginners can start with knees on the ground to reduce the load.
   • Perform incline push-ups using a bench or wall for an easier variation.

5. Progress Gradually:

   • Start with fewer repetitions and focus on form.
   • Gradually increase the number of reps and sets as you build strength.

6. Add Variations for Challenge:

   • Diamond push-ups: Hands close together, forming a diamond shape with thumbs and index fingers.
   • Clap push-ups: Explosive push-ups where you clap your hands in mid-air.