7 Pushup Variations To Work Your Entire Body
Ah, the simple, easy and highly effective push-ups. Am I right? There is nothing better for your arms, push-ups are really the ultimate upper-body workout. Furthermore, it will strengthen your shoulders, arms, and your chest. However, if you do them right, they can actually be beneficial to your entire body too. You can easily have so many push-ups variations to work on your full body. Thus, keep reading and see what I’ve got in store for you. In this article, you will get the best 7 push-ups variations that your entire body can benefit from.
1. Renegade Row
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Start in a high plank.
Hold a dumbbell in each hand.
Move your feet so they could be wider than your shoulders.
Pull your right elbow back.
Then, start raising the dumbbell toward your chest.
Make sure you keep your right elbow close to your torso.
Your abs should be tight, and your hips facing down.
Then, lower the weight for one rep and repeat on the opposite side.
Aim for 3 sets of 8 reps on each arm.
2. Mountain Climber Push Up
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Begin in a high plank position.
Make sure your hands are directly under your shoulders.
Moreover, keep your body in a straight, diagonal line from head to toe.
Maintain your core engaged.
Then, bring your right knee forward under your chest.
Your toes should be off the ground.
Then, return to your basic plank.
Next, switch legs, bringing the left knee forward.
Moreover, keep alternating legs and pick up the pace.
It should feel like running in place in a plank position.
3. Pike Push Up
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Put your hands directly under your shoulders.
Make sure you keep your elbows extended.
Then, bend your elbows to lower your forehead toward the ground.
Make sure to stop just before it touches.
Next, go back to the starting position.
Aim for 10-12 reps.
4. Spiderman Push Up
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Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
Start by standing tall.
Then, bend your arms and lower yourself as close to the floor as you can.
Moreover, bend one leg out to the side and bring your knee toward the same-side arm.
Push back up to start, and straighten your leg back out.
Lastly, don’t forget to repeat alternating sides.
5. T Push Up
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Start in a plank position.
Your palms should be spread out evenly.
Moreover, your shoulders should be over your wrists.
Then, place your legs out behind you.
Keep your abs firm and your back straight.
While you exhale, lower and bend your elbows outward to the sides.
Hold at the bottom for one breath.
Then, raise back up to top push-up position.
When you reach the top, keep moving in a fluid motion to side plank position.
Release your left arm and raise it to the ceiling.
Hold for one breath, then move back into push-up position.
Aim for as many reps as you can, alternating which arm you are raising.
6. Bird Dog Push Up
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Start in a high plank and do a push-up.
When you come up from the pushup, lift one opposite arm and leg outwards.
You will now be balancing on the other hand and foot.
Then, return your lifted limbs to the floor and perform another pushup.
Keep going, alternating sides.
7. Sideboard Chest Flye
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As you perform a push-up, slide one hand out laterally on the slideboard.
This is basically a chest fly with the moving hand.
However, keep your core engaging to prevent the hips from dropping.
Finish your 15 reps and switch hands.