Introduction to different types of push-ups by level! Lectures on 18 types from beginner to advanced.

Types of push-ups and the correct way to do them, by level! Try all 18 types!

Types of push-ups [ Beginners

First, we will start with push-ups for beginners. This menu is easy to start even for those who have never done push-ups before, so please refer to it as a reference.

Types of push-ups (1) “Wall push-up

Place your hands on the wall at the same height as your chest and put your weight on the wall in front of you. The width of the hands should be one fist wider than shoulder-width apart, and the fingertips should point diagonally outward. Keeping your weight forward, bend your elbows until your face is almost to the wall. Return to the original position by pushing with the whole palm of the hand while keeping your weight in front of the wall. Incidentally, the greater the distance from the wall, the greater the load.

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This is the easiest push-up. If you are not confident in your muscle strength, it is best to start with this exercise to get used to it. In many cases, beginners tend to move only their upper body without moving from the waist down, but try to imagine that your whole body from your kakato to your head is a single plate.

Push-up type 2: “Incline push-up”

Prepare a platform to put your hands wider than shoulder-width apart. You can use a table or something similar as a substitute. First, place your hands on the table one fist wider than shoulder-width apart and straighten your body. The deeper the angle, the greater the load, so decide where to place your feet according to your own level. Once the starting position is firmly established, bend your elbows and lower your body. Stop when your chest is just touching the platform, and push your whole palm back to the original position. Remember to use a non-slip device to prevent your hands from slipping on some platforms, which may result in injury.

Trainer: Mr. Taiyama Matsuura

This is one of the less-intensive pushups and is recommended for beginners, but can also be used to push your chest training. Beginners should be careful to bend their elbows when performing this exercise. If you bend your elbows so that they are open to the sides, the load will leave your chest, so try to bend your elbows with your sides slightly tightened.

Push-up type 3: “Knee push-up”

Put your hands on the floor one fist wider than shoulder-width apart and keep your fingertips pointing diagonally outward. Place your legs together with your knees on the floor, and make a straight line from your knees to your head. Bend your elbows in this posture and lower your elbows until your face touches the floor. When returning to the original position, push with the whole palm of the hand. It is recommended to keep your toes on the floor for stability.

Trainer: Mr. Taiyama Matsuura

This is another type of push-up with a reduced load. There are some people who do this at the gym as a way to push up their pectoral muscles. What beginners should be aware of is the position of lowering the body. The preferred position is to have your chest and hands in a horizontal line when you lower your body. Note that if the hands are higher than the chest, the shoulders will be stimulated, and if they are lower, the triceps muscles will be more easily affected.

Push-up type 4: “Negative Push-Up”

From a four-person kneeling position, stretch your legs out and place your hands one fist wider than shoulder-width apart. Make a posture so that your body is in a straight line with your fingertips pointing outward and your legs tightly aligned. Lower your body in a slow motion, kneel when your face is almost to the floor, release the load, and return to the original position. Repeat.

Trainer: Mr. Taiyama Matsuura

Negative does not mean mental, but refers to a movement in which the muscles exert force while being stretched. In push-ups, the lowering movement is negative, so a negative push-up is an exercise that focuses only on that part of the push-up. It is quite effective when done while feeling the stretch of the pectoral muscles.