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

Types of push-ups [ Expert ].

Finally, there are three advanced push-up types. If you can do these without difficulty, your exercise performance is quite good.

Push-up type ⑯ “Pike push-up

From the position on all fours, place your hands about two fists wider than shoulder-width apart, with your fingertips pointing slightly outward. With feet shoulder-width apart, raise the hips high and bend the body into a “wiggle” position. Lower your body to the floor with your head touching the floor, and return to the original position when you are almost to the floor. Repeat this process.

Trainer: Mr. Taiyama Matsuura

This is an intermediate level between intermediate and advanced. Since this exercise mainly trains the shoulders, it does not stimulate the chest very much, but there are few exercises that can train the shoulders with body weight, so those who train at home should definitely try it. By the way, the load is increased if you do it with your feet on a platform.

Push-up type ⑰ “Archer push-up”

From all fours, place your hands about two fists wider than shoulder-width apart and point your fingertips outward. Keep your legs straight and your feet shoulder-width apart. While maintaining a straight line from feet to head, bend only one elbow and lower your body weight while extending the other arm firmly. Return to the original position following the same trajectory, this time to the opposite side. Repeat.

Trainer: Mr. Taiyama Matsuura

This is a very strong push-up, especially for the pectoral and deltoid muscles. You will be working alternately on the left and right side, so you should be able to move better with your dominant hand, but try not to create a difference between the two. Also, a sense of balance is important, so if you tend to lose your stance, it would be a good idea to widen the width of your feet.

Kind of Push-Up ⑱ “Clapping Push-Up”

From the position on all fours, place your hands one fist wider than shoulder-width apart and point your fingertips outward. Legs should be extended and shoulder-width apart. Keeping your body in a straight line, bend your elbows and lower your body, then push the ground as hard as you can to lift your body into the air and clap your hands once at that moment. Let’s repeat this.

Trainer: Mr. Taiyama Matsuura

Clapping hands itself is meaningless, but you need to have well-developed pectoral and triceps muscles because you need to be able to lift your body in the air enough to give yourself that room. If you can’t do it, start by practicing floating your body with momentum, so you don’t have to clap your hands. As you get used to it, you will be able to do three claps and so on. By the way, the action of pushing your hands out will strengthen the serratus anterior muscles considerably.

Use a “push-up bar” to increase the effectiveness of push-ups

To increase the effectiveness of push-ups, it is recommended to use a push-up bar. The push-up bar is a muscle training tool shaped like a tall handle, which allows the body to be lowered deeply, thereby expanding the range of motion of the pectoralis major muscle and increasing stimulation. It can be used not only for regular push-ups, but also for other variations such as wide push-ups and spider man push-ups. If you are aiming for a beautiful body through home training, it should be worth having.

Find a push-up bar on Amazon