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

Types of push-ups [ Advanced ].

Next, we will introduce seven push-up types for intermediate-level performers.

Push-up type ⑨ “Wide push-up”

From the position on all fours, stretch your legs out and place your hands two fists 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. 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

The wide push-up, in which the hands are wider than in a normal push-up, is characterized by the fact that the chest is easily loaded. Since tensile contraction is particularly strong, it is best to lower the arms slowly and be aware of the stretch in the muscles while performing the push-up. If you have mastered the form of a normal push-up, it is not particularly difficult, so it is an intermediate exercise between the beginner and intermediate levels.

Push-up Type 10 “Decline Push-up”

Prepare a platform on which to place your feet. A chair can be substituted, and a low one is recommended at first. First, get down on all fours and place your hands one fist wider than shoulder-width apart, then place your feet on the table. While maintaining a straight line from your feet to your head, bend your elbows and slowly lower your body. When your nose touches the floor, return to the starting position. Repeat.

Trainer: Mr. Taiyama Matsuura

This is a standard menu for training the upper part of the pectoralis major muscle. It is difficult to stimulate the upper part of the pectoralis major muscles in other exercises, so you should do this if you want to build a firm shape. The points to be aware of are the same as in normal push-ups, but if the platform is too high, the shoulders will be stimulated, so a height of 30~50cm is recommended.

Push-up type 11: “Spider Man Push-Up”

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. Bend your elbows and lower your body, bringing one knee up to your elbow. Return to the starting position and now move the opposite knee. Repeat.

Trainer: Mr. Taiyama Matsuura

In addition to the muscles that can be strengthened in a regular push-up, this exercise also stimulates the obliques in the flanks and the iliopsoas muscles around the pelvis. It is important to keep the knees firmly close to the elbows and to make sure that the axis is not shaky, as the body is supported at three points while the knees are in the air. Also note that the body tends to blur when performed speedily.

Push-Up Types ⑫ “Neat Elbow Push-Up”

From a four-person crawl, 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. Bend your elbows and lower your body, while lifting one knee and twisting your body to bring it closer to the opposite elbow. Return to the starting position and now move the opposite knee. Repeat.

Trainer: Mr. Taiyama Matsuura

This is a kind of Spider Man Push-Up with a twisting motion added to it, and is characterized by a stronger stimulation of the muscles of the flanks. The shoulder on the side where the knee is moving is lowered, and the shoulder is used to support the knee, so it may be a little difficult if the shoulder muscles are not strong. On the other hand, it is also a good exercise for strengthening the shoulders, so if you are working hard at weight training, please try it.

Push-Up Type ⑬ “Hinge Push-Up”

Get on all fours, feet about shoulder-width apart, hands one fist wider than shoulder-width apart. Raise your hips high and lower your body, rubbing your head on the floor as you move forward. From there, move your torso backward in an arc and return to the original position. Let’s repeat this.

This is one of the few push-up variations that uses the entire body. It is difficult because it requires a high level of muscle coordination, but it is a great way to improve your athletic level. The key is to move in a large, dynamic manner, using the image of an arc.

Push-up Type ⑭ “Sphinx Push-Up”

From a four-person crawl, stretch your legs out and take 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. Then, lower your elbows so that your forearms are flat on the floor, like the sphinx, and return to the original position. Repeat.

Trainer: Mr. Taiyama Matsuura

This is a minor exercise, but it is one of the few weight-training exercises that can focus on the triceps. The load is higher than the diamond push-up, so it is suitable for people who are accustomed to training. It is important to keep the axis of this exercise steady and to be aware of the triceps. Also, when moving the elbows, be aware of the linear motion. If you move your elbow outward or inward, you may injure yourself.

Push-up Type 15: “Single Leg Push-Up”

From all fours, place your hands one fist wider than shoulder-width apart and point your fingertips outward. Keeping the legs straight, place one leg on top of the other leg to support the body at three points. While maintaining a straight line from the feet to the head, slowly lower the body by bending the elbows. When the chin touches the floor, return to the starting position. Repeat.

At first glance, this is easy because it is just a push-up with one leg, but it becomes tougher and tougher at an accelerated rate as time goes by because it uses a lot of your core to keep your body in a straight line. Since it works the transversus abdominis muscle, the inner muscle of the abdomen, I would recommend it to those who want to get rid of a flabby stomach while strengthening the chest. When you become twitchy, your hips tend to rise and your lower back tends to fall, so be aware of this so that you don’t …