It strengthens your upper body, defines your chest and boosts your confidence. No wonder the push-up is one of the most popular bodyweight exercises! But maybe you still struggle to love the push-up, or perhaps you’re still struggling to nail it? We’re sharing 5 different types of push-ups that will both help improve your skill and switch up your routine.
The knee push-up is the best way to kick things off. With a shorter lever created by placing your knees on the floor, you can build strength and get familiar with the push-up movement. Consider it the foundation for what’s to come!
Negative push-ups are a great way to transition from knee push-ups to toe push-ups. You start off in a regular push-up position on your toes, lower your upper body to the ground, and just as you’re ready to go back up, you drop down on your knees and do a knee push-up on your way up. This 50/50 method helps build your strength and practice the toe position.
A good way to mix things up – whether you’re doing a knee, negative or toe push-up – is to try different hand positions. The wide-grip push-up is one example, where you position your hands slightly wider than normal. This places more force on your upper chest muscles.
If you want to work your thighs and butt, try one-legged push-ups. They’re just like regular push-ups, except you keep one leg lifted off the ground the entire time. You will work the quads in the leg that is on the floor, and the glutes in the leg that is in the air. Try to lift the leg as high as possible – the higher the leg, the tighter the glutes. Just keep an eye on your lower back to make sure it’s not arched.
Foam roller push-ups
Once you feel like you’ve got your toe push-ups down, try incorporating a foam roller. Simply put your toes on a foam roller and perform your push-ups like normal. This adds an element of instability because it removes your grounding. You’re forced to really engage your core and butt to keep your body from toppling over. You can also try placing your hands on foam rollers instead, which adds instability for the upper body, targeting the shoulder stabilizers.
Push it – it will be worth it! And don’t forget to check out even more variations of push-up exercises in the Seven app.