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

Types of push-ups [ Intermediate ].

Next, we introduce four beginner push-ups that include common push-ups.

Types of push-ups (5) “Push-ups/Push-ups”

From the position on all fours, stretch your legs out and take your hands one fist wider than shoulder-width apart. Keep your fingertips pointing outward and your legs tightly together so that your body is in a straight line. While in this posture, bend your elbows and slowly lower your body. When your chin touches the floor, return to the starting position. Repeat.

Trainer: Mr. Taiyama Matsuura

This is the so-called “royal road” push-up. The form is fairly simple, but we often see people with incorrect form, with their hips up, their backs bent over, or only their upper body moving. If you are a beginner, please do your best to master the correct form.

Push-up type 6: “Diamond push-up”

From a kneeling position, straighten your legs together and straighten your body in a straight line. Then, place your hands in the center of the body so that the thumbs and index fingers of both hands touch each other, creating a diamond-shaped gap. In this position, lower your body so that your elbows are folded in a tightening of your sides. When the chin just barely touches the floor, return to the starting position. Repeat.

The diamond push-up mainly targets the triceps. The key is to keep your arms tight at your sides, because if your elbows are open, the load will escape to your chest. If you lift your body until your elbows are tight, your triceps will contract firmly, but the load may escape from your arms because the weight is on the joints, so when you fully extend your elbows, make sure to move quickly without resting.

Push-up type 7: “Narrow push-up”

From a four-person crawl, align and pin the legs together and straighten the body in a straight line. Place your hands about one fist narrower than shoulder-width apart, with fingertips pointing outward. In this posture, lower your body down so that your elbows are folded with your sides tightened. When the chin just barely touches the floor, return to the starting position. Repeat.

Trainer: Mr. Taiyama Matsuura

Like the diamond push-up, the triceps are the main target of this exercise, but the load is a little weaker for the narrow. If you have difficulty with the Diamond Push-Up, it would be better to start with the Narrow Push-Up and get used to it. Be careful not to open your elbows outward in this exercise as well.

Push-up type 8: “Reverse Push-Up”

Prepare a bench about knee-high where you can place your hands shoulder-width apart. A chair can be substituted. With your back to the stand, place your hands shoulder-width apart on the stand. Place your legs straight and far apart, and support your body weight with your hands and toes. From there, the hips are lowered until the elbows are at a 90-degree angle. When returning, straighten your elbows while pressing down with the bottom of your palms. Repeat.

The reverse push-up is another exercise that works the triceps. When doing this exercise at home, it is important to fix the chair or platform so that it does not move out of place. Also, if your body is too far away from the platform, you will lose the load and risk injury, so work as close to the platform as possible.