10 Push-Up Workouts For Total Body Strength

Push-ups are a fundamental part of any workout plan, offering a flexible and efficient method to boost strength and endurance across various muscle groups. Whether you're just starting or are a seasoned fitness enthusiast, these 10 push-up workouts can help you build total body strength and enhance your performance when using Cardio equipment.

Let's explore each variation, focusing on proper techniques and their specific benefits.

The Basics of Proper Push-Up Form

Before trying different push-up variations, it's important to get the basics right. Proper form is essential to maximize the benefits and prevent injury.

• Fingers Spread: Spread your fingers wide and press into the floor to increase stability and support.
• Feet Position: Position your feet hip-width apart for standard push-ups. A wider stance provides more stability, while a narrower stance makes it tougher.
• Engage Core and Glutes: Keep your back straight by engaging your core and glutes. This helps maintain proper alignment and prevent lower back strain.
• Gaze Forward: Looking slightly ahead keeps your spine in a neutral position.
• Breathe: Inhale as you lower your body, exhale as you push back up. Proper breathing supports muscle performance and endurance.

10 Push-Up Workouts Variations

1. Standard Push-Up

The standard push-up is the foundation for all variations. It works your entire upper body and core.

How to Do It:

• Place your hands slightly wider than shoulder-width apart.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position.

Benefits: The standard push-up targets the chest, shoulders, and triceps while engaging the core for stability.

2. Wide Push-Up

The wide push-up places more emphasis on your chest muscles.

How to Do It:

• Start with hands slightly past shoulder-width.
• Lower your body, keeping elbows pointing back.
• Push up just before touching the ground.

Benefits: This variation increases the load on the pectoral muscles, enhancing chest development.

3. Narrow Push-Up

Also known as the yoga push-up, this variation emphasizes the triceps.

How to Do It:

• Place your hands directly under your shoulders.
• Lower yourself, keeping your elbows tight to your body.
• Push up using your triceps.

Benefits: Strengthens the triceps and challenges core stability, making it a great move for building arm strength.

4. Up and Down Push-Up

This dynamic push-up transitions from a high plank to a low plank.

How to Do It:

• Start in a standard push-up position.
• Lower one arm at a time into a forearm plank.
• Push back up to the high plank position, alternating arms.

Benefits: Enhances core strength and shoulder stability while improving coordination and control.

5. Push-Up Row

A compound exercise that incorporates a rowing motion.

How to Do It:

• Perform a standard push-up with dumbbells in hand.
• At the top, perform a one-arm row, alternating arms for each rep.
• Keep your hips level by engaging your core.

Benefits: Works the arms, back, and core simultaneously, providing a comprehensive upper body workout.

6. Single Leg Push-Up

Adding a single leg raise intensifies the workout for your glutes and abs.

How to Do It:

• Start in a standard push-up position.
• Raise one leg in line with your glutes.
• Lower yourself and push up, keeping the leg raised.
• Switch legs for the next set.

Benefits: Engages the glutes and abs along with upper body muscles, promoting overall body strength.

7. Rotational Push-Up

Combines push-ups with a rotational movement for oblique engagement.

How to Do It:

• Perform a standard push-up.
• At the top, rotate your body to one side, reaching for the sky.
• Return to push-up position and alternate sides.

Benefits: Works the obliques and enhances balance and stability, making it a great exercise for core strengthening.

8. Pike Push-Up

A challenging variation that targets the shoulders.

How to Do It:

• Start in a wide push-up position with hips picked up.
• Lower your head toward the ground, bending your elbows.
• Push up to the starting position, keeping hips elevated.

Benefits: Strengthens shoulders and provides a stretch for hamstrings, improving flexibility and upper body strength.

9. Climber Push-Up

A dynamic exercise that targets multiple muscle groups.

How to Do It:

• Start in a standard push-up position.
• As you lower, bring one knee towards the elbow.
• Push up and return the leg to the starting position, alternating legs for each rep.

Benefits: Engages triceps, chest, and core, and improves balance and coordination, offering a full-body challenge.

10. Archer Push-Up

An advanced move focusing on single-arm strength.

How to Do It:

• Start in a wide push-up position with your fingers pointing out.
• Shift weight to one arm, lowering down while extending the other arm.
• Push back up and switch arms for the next rep.

Benefits: Develops single-arm strength and enhances upper body power, preparing you for one-arm push-ups.

How to Get Better at Push-Ups

Improving your push-up performance involves consistent practice and progressive overload. Start with modified versions if necessary, such as knee push-ups or incline push-ups, and gradually increase the difficulty. Incorporating weightlifting can also help build the necessary muscle strength. Remember, push-ups are a total body exercise that, over time, will help you develop strength, endurance, and muscle definition.

• Consistency is Key: Regular practice is essential for building strength and improving technique. Set a schedule and stick to it.
• Progress Gradually: Start with easier modifications and progress to more challenging variations as you build strength and confidence.
• Strength Training: Incorporate additional strength training exercises to support muscle development, such as weightlifting and resistance band workouts.

Push-Up Tips for Beginners

For those new to push-ups, starting with the basics and building a solid foundation before progressing to more advanced variations is important. Here are some tips to help you get started:

• Start Slow: Begin with modified push-ups, such as knee push-ups or incline push-ups, to build strength and confidence.
• Focus on Form: Proper form is crucial for preventing injury and maximizing benefits. Pay attention to your alignment and engage your core.
• Set Goals: Establish realistic goals for your push-up routine, such as increasing the number of reps or trying new variations.
• Stay Consistent: Regular practice is key to improvement. Aim to incorporate push-ups into your routine several times a week.

Benefits of Push-Ups

Push-ups offer numerous benefits, making them a staple in any fitness routine:

• Full-Body Workout: Engages multiple muscle groups including chest, shoulders, triceps, core, and legs, providing a comprehensive workout.
• Convenience: This can be done anywhere without any equipment, making them perfect for home workouts or travel.
• Versatility: Many variations to keep workouts interesting and challenging, ensuring continuous improvement and motivation.
• Functional Strength: Improves muscle coordination and balance, translating to better performance in other exercises and daily activities.

Incorporating these 10 push-up workouts into your routine will help you achieve total body strength. Whether you're aiming to enhance your fitness level or build a stronger physique, these variations provide a comprehensive approach to bodyweight training. Keep practicing, stay consistent, and enjoy the journey towards a stronger, fitter you.