We are all familiar with push-ups as a simple exercise that gives quick results and can be done anywhere by anyone with just their body and at no cost. Push-ups are also accessible and can be easily modified based on your fitness level. Take your training game to the next level with push-up variations!
There are a myriad of benefits to doing push-ups (here’s how to do push ups and the The best push-up variations), such as increased functional strength and, of course, muscle building. From your core muscles to your triceps to your lower body, you’ll be hard pressed to find another simple exercise that uses all of these muscle groups.
Push-ups can also improve your cardiovascular system and may even help prevent heart disease, as they research (opens in a new tab) has shown that people who can do more than 40 push-ups in a minute have a 96% lower risk of heart disease than those who can only do 10 or fewer reps.
As we age, our production of human growth hormone, also known as HGH, decreases, which can affect muscle hypertrophy. Completing push-ups every day can trigger the production of HGH, which supports muscle development and growth. It’s never too late to start including push-ups in your routine. Seduced? Let’s build epic chests and arms now!
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In this workout from Instagram and Tik Tok fitness star Jeremy Park, he introduces four challenging push-up variations that must be completed in 25 minutes with a short rest between each set.
- Wide knuckle pushups (10 reps x 4 sets)
- Underarm pushups (12 reps x 3 sets)
- One arm negatives (10 reps x 3 sets)
- Clap Push-up (Until failure x 3 sets)
If this workout is too challenging and you’d like a gentler introduction to pushups, we’ve got an introductory rundown to help you get started: What is the easiest push-up variation?? Or, if you are more used to this exercise and want to try something different, we recommend trying russian push ups.
Finally, for those more advanced push-up enthusiasts, here is a summary of the The best push-up alternatives for wider pecs.. Do you suffer from wrist pain during push-ups? We recommend using parallel bars as they keep your wrist in a more neutral position during exercise.
