The basic pushup is still a classic move that not only builds the chest and arms, but also engages every muscle in the body. Even though this near perfect move is already a challenge that many fitness enthusiasts use a gauge of ability and a regular go-to exercise, variation on the pushup can also provide benefits when trying to strengthen specific parts of the body.
The variations on the pushup can also offer an added challenge to everyday routines, and can be good way for beginners to see their progress. The following are some good choices to help spice things up and test your strength.
Beyond The Pushups Workout
The first variation is known as the pike pushup. By shifting the bodyweight to a near vertical position, this move will generate a better shoulder and lat workout, but will also call for greater balance. The need for balance engages the lower and upper abs as well as the glutes, for a change of the ways these muscles would normally operate.
To perform the pike, start in a basic push up position but with the hands angled slightly inwards, and then walk the feet towards the hands so that the torso is near vertical, and the top of the head is facing the floor. Balancing up on the tips of the toes will make the move harder, but will also engage the calves and the quads. From this pose, slowly lower the top of the head down to the floor, elbows bending outwards, and then push back up to complete one rep.
Another great pushup workout move is the shoulder touch. This variation causes a torso rotation that further engages the abs and especially the obliques. It also tests balance, which makes it a good exercise for the entire core. The variation can also be performed as either a chest builder or a tricep exercise.
This one starts in a basic pushup pose, with the feet in a slightly wide stance. To work the tris, lower down while keeping the elbows in to the sides of the ribcage. To build the chest, lower down with elbows pointing out. As you lift up, bring the right hand to touch the left shoulder, and alternate sides between each pushup.
The final variation is a test of strength and endurance, and is appropriately called the superman. This exercise challenges every muscle in the body, but especially engages the core, the glutes, and the hamstrings.
Again, start in basic pushup pose with a wide stance. Lower down with elbows out and then explode upwards while lifting the right arm and the left leg as high as you can. Return to balance, and then repeat with the alternating arm and leg lifted to complete one full rep.