There are dozens of different types of push-ups to progress and build your upper body. This is one of the best exercises for general conditioning, and you can do them anywhere, without equipment.
Push-ups target the chest,shouldersandtricepsand workthe abs, back and legs.
So they are very powerful for such a seemingly simple exercise! In this article, we reveal the 10 best different types of push-ups, with the added bonus of the weight training accessoryperfect for progressing quickly!
What are the top 10 different types of pumps?
Military pumps
The first variation of our different types of push-ups allows you to strengthen the upper body, mainly the chest, shoulders and triceps, as well as the muscles of the trunk and back. These are the military pumps.
Start in a standard push-up position, with your feet together (or no more than 30cm apart), hands flat on the floor under your shoulders, and arms straight.
Inhale as you bend your elbows and keep them at your sides.
Lower your chest slightly below the level of your bent elbow, then exhale as you push back to the starting position to complete one repetition.
Wide grip pumps
The different types of push-ups allow you to focus on different muscles. The wide grip push-ups strengthen your upper body and core, but place more emphasis on the pectoral muscles. How to perform them?
Do a traditional push-up, but with your hands farther apart on either side, about 70-90cm apart. The further apart your hands are, the more difficult the movement will be! Keep your elbows back throughout the movement.
To learn more, read also: Wide grip push-ups, the right technique and the advantages
Diamond Pumps
Diamond Pushups are a different type of pushup that further strengthens the triceps. So it's ideal for those looking to increase arm strengthor build muscle.
Start in a plank position with your hands together and angled inward at 45 degrees so that your index fingers and thumbs touch to form a triangle (the diamond shape).
Keep your elbows tight to your body and bend them to lower your chest towards the triangle. Reverse the movement back to the starting position to complete one repetition. Keep the triangle directly under your chest throughout the movement.
We have written a complete article about diamond pumps, read this article to complete your reading.
Up dog push-ups
Less known, this different type of push-up combines the benefits of the downward facing dog yoga position and that of push-ups. All of this allows you to build muscle and target the shoulders.
So start by getting into a downward facing dog position, with your feet and hands just wider than shoulder width apart.
Keep your hips high, heels low, and hold the inverted V position as you bend your elbows and lower your head toward the floor between your hands. Reverse the movement back to the starting position to complete one repetition.
Staggered hand push-ups
Variation is also essential with different types of asymmetric push-ups This variation of push-ups requires more core strength for stability.
From a standard push-up position, move one hand forward and the other back so that they are 15-30 cm apart (same as wide grip push-ups, the more your hands will be far away, the more difficult the exercise will be).
Bend your elbows to lower your chest until it's slightly below the level of your bent elbow, then extend your elbows to push back to the starting position.
Keep your elbows tight to your body throughout the movement. After one or more repetitions, switch the front and back positions of your hands to work evenlyon each side.
The Sphinx Pumps
This different type of push-up also puts emphasis on the triceps, with increased muscle extension. Start in a plank position, with your forearms flat on the floor, shoulder-width apart and parallel.
Push up with your triceps to lift your elbows off the ground. Continue until your arms are fully extended, then lower your elbows to just above the floor (don't rest your forearms on the floor again) for one rep. The further forward you place your arms, the more difficult the movement will be.
Spiderman push-ups
The spiderman push-ups are a different type of push-up that allows you to muscle the coremuch more than the other variants. To do this, adopt a classic push-up position.
As you lower towards the floor, simultaneously bring one knee out to the side and up to touch your elbow, with your leg parallel to the floor.
Your knee should touch your elbow at the lowest point of the push. Reverse the movement to the starting position and repeat on the other side.
Watch your vitamin D to perform effective and committed movements to achieve significant results. To learn more, find out the links between vitamin D and muscle strength in this article.
Cross push-ups
Again less famous, this different type of push-up allows you to gain strength in a very homogeneous way on the upper part of the body. It puts more emphasis on the core, hip flexors and shoulders.
You start in a traditional push-up position. As you lower to the floor, simultaneously lift one leg and cross it under your body while rotating your hip toward the floor. Reverse the movement to the starting position and repeat on the other side.
Also read: Top 6 chest exercises without equipment
Archer push-ups
We come to our penultimate different type of push-ups: the archer push-ups. They apply a higher percentage of body weight to one arm, while the opposite arm supports you. It's a great way to train for one day being able to transition to one-armed push-ups.
Adopt a classic push-up position, with wide hands angled outward at about 45 degrees. Lower to one side so that you bring your shoulder back to your hand on the same side, while the other arm stretches out to be fully extended.
It's okay if your hands rotate during the movement.Push up to reverse the movement and return to the starting position. Repeat on the other side. To make the movement a bit easier, you can keep your feet wider.
In addition to the very effective push-up exercises, try the 30-day sheathing challenge to build strength and muscle mass! Discover many tips in this article.
The slammed push-ups
We'll end our list of different types of push-ups with probably the most difficult variation: slam push-ups. They develop the powerof the chest, triceps and shoulders. You gain in explosiveness.
From a normal push-up position, lower your chest until it's slightly below the level of your bent elbow, then push up with enoughforceto that your hands leave the ground a few centimeters.
Land with soft elbow push-ups and continue the lowering motion toward the floor. Repeat. Make sure to keep your back flat and hips level throughout the movement. Once you've mastered this move, you can intensify the exercise by adding claps, which require more power to get the time needed for the claps.
Perform a powerful thrust (but with even more force) upwards. While your hands are in the air, clap under your chest. As before, land with soft elbows in push-ups and continue lowering until your chest is slightly below the level of your bent elbow.
And to complete your knowledge of the different types of push-ups that exist, also discover T-shaped push-ups: all about this combined exercise.
The accessory to progress on the different types of pumps
The Military Charge 50KG™ Weighted Vest is the perfect accessory for intensifying bodyweight strength training. The different types of push-ups featured in this article allow you to target all your upper muscles, and the weighted vest provides extra resistance which will help you challenge your muscles even more.
Very solid and comfortable, this weight vest has 12 pockets allowing you to add up to 50kg of extra weight! Time-tested and load-proof, it will accompany you throughout your sessions to help you get the most out of your push-ups.
This weighted vest is designed for intense efforts: no risk of being bothered by perspiration or holding the vest in place. You will be able to fully concentrate on the good form of execution of the movement!
In addition to the push-up exercises that we have described to you in this article, we recommend further reading with this article which groups together the different types of push-ups to be performed according to your level, have a good session !
In summary: The different types of pumps
Working with different types of push-ups allows you to strengthen the muscles of the upper body in a very complete and homogeneous way: pectorals, shoulders, abdominals, triceps, back, you name it !
The variants offer varied levels of difficulty which are suitable for beginners in bodybuilding as well as experienced athletes.If you want to challenge yourself even more, we advise you to bring a weighted vest like our Military Weighted Vest 50KG™ Load
Your effective and fast muscle gains! As a reminder, here are the 10 different types of pumps featured in this article:
- military pumps;
- wide grip pumps;
- diamond pumps;
- downward facing dog push-ups;
- staggered hand push-ups;
- sphinx pumps;
- spiderman pushups;
- cross pushups;
- archer push-ups;
- snapping pushups.
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