11 Types Of Push-Ups (And How Each One Will Increase Strength And Endurance)

Push-ups - the basic and not so basic.

Push-ups are a common exercise known to develop upper body strength. Push ups specifically work the muscles in our arms and help get rid of any flab. In addition, it strengthens our arms, shoulders, wrists and entire upper body.

This exercise also tones our biceps and triceps and make us look more muscular. Besides, push ups are great for the abdominal muscles, lower back, and core, too. And the best part about push-ups? There are many, many variatiosn of this strength building exercise that you can do. Once you've mastered the basic push-up, challenge yourself a little more and try a few (or all) these variations that will give you strength you've only dreamed of.

Here are 11 different types of push ups you must try out:

Basic push-up

This is the traditional form of push up. As mentioned above, push-ups work the triceps, pectoral muscles, shoulders, arms and wrists, too. Since your arms and core are the primary tools of use here, you'll notice a increase in arm, upper body and core strength.

Follow these steps:

Go into a plank position.

Your palms should be placed on the floor in line with your shoulders. Keep your elbows straight.

Your legs should be extended straight behind you, and your head, neck and back should be in one line.

Breathe in and slowly bend your elbows to go as close to the floor as possible without touching it.

Breathe out while returning to the original position.

Repeat this set in a continuous motion.

Single arm push-up

The single arm push-up requires an incredible amount of arm strength, core strength and balance. It involves one hand bearing the weight of the entire body, and of course, you have to engage your core when doing this.

Follow these steps:

Go into a plank position.

This time, only one palm should be placed on the floor in line with your shoulders.

The other arm should be folded behind your back.

Extend your legs straight behind you and keep your head, neck and back in one line.

Breathe in and bend the elbow of the functional arm.

Go as close to the floor without touching it.

Breathe out while returning to the original position.

Repeat this set in a continuous motion.

Spiderman push-up

The Spiderman push-up works on your chest, arms and core. It’s the ideal workout for runners, swimmers and cyclists as it exercises the pectoral muscles, triceps and deltoids, which are of key use for those involved in these sports.

Follow these steps:

Get into a basic push up position with your body aligned and arms straight on the floor in line with your shoulders.
When you bend your elbow, lift your right foot off the ground and swing the right leg sideways.
Try to touch the right knee to the right elbow.
Return to the original position.
Repeat with the left leg.

Pseudo planche push-up

The Pseudo Planche push-up is a challenging exercise that helps you develop insane core strength and pushing power. It builds your vaulting power, climb-up strength and aids handstand as well as shoulder stand related movements.

Follow these steps:

Go into a basic push up position.
Instead of keeping your arms in line with your shoulders, tuck your elbows as close to the ribs as possible.
Make sure your fingers are facing the direction of your head.
Your entire body weight should fall onto your hands and feet.
Squeeze your thighs and tighten your abdominal muscles to pull your lower body up in line with your upper body.
Slowly lower yourself and repeat this movement by pushing the lower body up and down.
You should feel your shoulders and chest working.

Tiger push-up

The tiger push up works the pectoral muscles, triceps, deltoids and the traps. They also help to strengthen your shoulders.

Follow these steps:

Go into a regular push up position with your arms in line with your shoulders.
When you bend your arms to go lower, your elbows fold inwards in an attempt to place your forearms flat on the ground.
Come back up to the original position by straightening your arms.
Now, go into a basic push up.
Repeat this set in a continuous motion.

Pike push-up

Pike push-ups help to increase shoulder strength, core power and stability. They work amazingly well on our arms, chest and back and help to tone our upper body.

Follow these steps:

Go into the position of a downward facing dog, where the rest of your body is in a regular push-up position but your hips are lifted up to form a mountain with your body.
Your forehead should be facing the floor.
Keep your neck straight and your shoulders relaxed.
Make sure you are not arching your back.
Breathe in and slowly bend your elbows to come as close to the floor as possible without touching it.
Breathe out and slowly return to the original position.
Repeat this in a continuous motion.

Sphinx push-up

The sphinx push-up specifically targets the triceps, but also works well for the chest, shoulders and core.

Follow these steps:

Go into a regular push-up position.
Your arms should be straight and in line with your shoulders.
While bending your arms, tuck your elbows in and place your forearms flat on the floor.
Slowly return to the original position.
Repeat this in a continuous motion.

Flying push-up

Flying push-up requires you to use your shoulder and core stabilizers, which are often neglected in upper body exercises. It keeps your abdomen shredded, makes your arms look sculpted and improves your strength and stability immensely.

Follow these steps:

Go into a regular push-up position.
While bending your elbows, prepare yourself to push your arms and legs off the ground as though you are flying.
Make sure your body is still aligned when it’s mid-air.
Fall back safely on your palms and toes.
Repeat this in a continuous motion.

Crossover push-up

The crossover push-up specifically works on strengthening the chest such that it looks aesthetic and the body is able to push things easily and effortlessly. It also helps in stabilizing the shoulders and keeping injuries at bay.

Follow these steps:

Go into a regular push up position.
Your arms should be straight in line with your shoulders.
Place an object in front of your right arm as a marker.
Do a basic push up.
When you come back up to the original position, lift the left leg and place it in front of the marker object and move your right arm rightways.
In this new position, your arms should still be shoulder-width apart.
Do another basic push up in this position.
Keep changing the position of your arms after each push up.
Repeat this in a continuous motion.

Diamond push-up

Diamond push-ups work the triceps, the chest, the pectoral major and the anterior deltoids. They also exercise the obliques, quadriceps, glutes and help stabilize the body to protect it from injuries caused by sudden jerks.

Follow these steps:

Go into a regular push-up position.
Instead of placing your arms in line with your shoulders, make a diamond with your palms and place them right below your chest.
Make sure your elbows are straight.
Bend your elbows to go as close to the floor without touching it.
Return to the original position.
Repeat this in a continuous motion.

Clap push-up

Clap push-ups increase your core strength immensely, besides building shoulder mobility, quick reflexes and upper body strength. They also improve the coordination between shoulders, arms and the chest.

Follow these steps:

Go into a regular push-up position.
Keep your arms shoulder width apart and at shoulder level.
When you bend your elbows to go lower, prepare yourself to spring your upper body off the ground.
Your palms should go off the ground to make a clap.
Fall back safely on your palms to dive into another basic push up.