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Push Up Variations

Push Up Variations incorporating bodyweight training into your workouts

Push Up Variations

Forget the push up bars, discover push up variations that will challenge you. By changing up your hand and feet positions, throw in a few twists, and the boring easy push-up becomes a versatile muscle builder that will have the biggest strongest guy at your gym crying for his mother.

Push ups are a great body weight exercise that help build strength and stability throughout your body with a major concentration on…

  • chest
  • triceps
  • shoulders
  • core
  • serratus anterior
  • coracobrachialis

Bodyweight exercises are often overlooked and for the most part, underused. This is mainly because many people think they are too easy and don’t see the benefit.  If you think you have out grown your bodyweight training and think push ups are below you, think again.  There are many different push up variations that require lots of strength, coordination, and stability.

Take a look at the video below to check out a few variations…

Push Up Variations

Push Up Variations in Video

  • T – Push Up
  • Elevated or Off Set Push Up
  • Spiderman Push Up
  • Grasshopper Push Up
  • Push Up Plus
  • Close Grip Push Up
  • Decline Push Up
  • Swiss Ball Push Up

These variations can be used as warm up or you can work them into your regular chest and triceps workout routine. For those of you who wait in line every Monday to get your turn on the bench press skip it and do some spiderman push ups or go with the decline version.  Follow that up with some dumbbell press and you have the start to a killer chest workout.

For a test of strength see how many you can do in 3 minutes.  No rules other than a full range of motion.  You can break when you need to for as long as you need, but watch the clock, you only have 3 minutes.

55 is considered average

75 is considered good


For those of you looking for a little background information on the push up here you go.

  • The term push-up was first used somewhere between 1905 and 1910
  • British English the push up is referred to as a press-up, first recorded in 1928
  • most non-stop push-ups – 10,507 by Minoru Yoshida of Japan in October 1980
  • most push-ups in 24 hours – 46,001 by Charles Servizio, USA
  • one arm push ups n the back of the hand - 1025, Doug Pruden of Canada on Nov. 8th, 2008
  • most done in one year – 1,500,230, Paddy Doyle (GBR) Oct 1988 – Oct 1989
  • most in one minute – this one is hard to tell, but there are lots of people who claim to have completed up to 199

Be sure to leave me a comment and let me know how you made out with the different push up variations.

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