How many types of pushups?/basitfitnesstv

Types of pushups

1. Regular Push-ups 

1. Start in a plank position, with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels. 

2. Lower yourself down until your chest nearly touches the floor as you inhale. 

3. Push yourself back up to the starting position as you exhale, engaging your core and squeezing your glutes at the top of the movement for added stability. 

4. Repeat this motion for 10-15 reps or however many pushups are comfortable for you before taking a break and repeating the set one more time if desired

2. Wide Push-up 

Wide pushups are a great way to target your chest and shoulder muscles. To do wide pushups, start in the standard plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground, keeping your elbows out at an angle away from the body. Push back up until arms are straight and repeat for the desired number of reps.

3. Diamond Push-up 

Diamond push-ups are a great way to work your chest, triceps, and shoulders. To do them correctly:

. Start in a high plank position with your arms straight and hands placed slightly further than shoulder-width apart. 

. Lower down into the bottom of the push-up so that your chest touches the ground between your hands, making sure to keep your elbows close to your body throughout the movement 

. Push back up through your palms until you reach starting position again 

. Repeat for the number of repetitions

4. Shoulder Tap Push-up 

Shoulder tap push-ups are a great way to work your chest, triceps, and shoulders. To perform them:

1. Begin in a plank position with your hands slightly wider than shoulder-width apart. 

2. Lower yourself down into the bottom of a push up keeping your core tight and back straight throughout the movement. 

3. Push back up to the starting position, then lift one hand off of the ground and tap it against your opposite shoulder before returning it to the ground. 

4. Repeat on the other side by lifting that hand off of the ground and tapping it against its opposite shoulder before returning it to the start position again for another full repetition without locking it out at any time during this exercise variation. 

5. Decline/Elevated Push-Up 

Declined push-ups are a great way to increase the intensity of your workout. To perform them, you will need an elevated surface such as a bench or chair. Start in a plank position with your hands on the elevated surface and your feet on the floor. Keep your core tight and lower yourself down until your chest touches the edge of the elevated surface then press back up to starting position without locking out at the top. Make sure to keep good form throughout this exercise by engaging all of your muscles from head to toe!

6. Single Leg (Raised Foot) Push Up  

To do a single push-up, start in a plank position with your hands and feet on the ground.Keep your core tight and straighten out your spine, engaging all of your muscles from head to toe. Bend your elbows as you lower yourself down until just before touching the ground then slowly press back up into starting position.

7. Plyo/Clapping Push Up 

To do a single push-up, start in the plank position with your hands slightly wider than shoulder-width apart and your feet together. Engage your core muscles and bend your elbows until they are at 90 degrees, then press back up to the starting position. Make sure you keep your body in one straight line throughout the entire movement.

8. Spiderman Push Up   

Spiderman pushups are a great way to work your upper body and core muscles. To do them, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower yourself down into the bottom of a standard pushup position, then as you press back up explosively bring one knee towards your elbow on the same side. Alternate sides for each rep and aim for 3 sets of 10 reps or more!

9. Hand Release or Dive Bomber push up 

 

Dive bomber pushups are an advanced exercise that works your chest, triceps, and shoulders. To do them:

1. Start in a plank position with your hands and feet shoulder-width apart. 

2. Bend your elbows to lower yourself down until you can place the top of your head on the ground between your arms (as if you were doing a regular pushup). 

3. Push up explosively as you arch backward so that only your toes and hands remain in contact with the ground while pushing up into an inverted V shape (similar to a downward-facing dog yoga pose). 

4. Reverse this motion to return back to starting position for one rep. 

10 . Swaying Plank

To do a swaying plank, start in the traditional plank position with your hands shoulder-width apart and your feet together. Engage your core muscles to keep your spine straight and hold this position for as long as you can. Once you are feeling comfortable, begin to move back and forth gently while maintaining the same form. Keep moving side to side for 30 seconds or more depending on how strongly you feel. Make sure not to let your hips drop too low when moving from one side to the other, as this will strain the lower back instead of strengthening it.