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10 Pushup Variations to Build Muscle (AT HOME)

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Rating: 4.0; Vote: 1

I want to give you 11 of the best pushup variations that you can use to get stronger and build muscle without any equipment. And the first variation that I want to start with is the dead-stop pushup. So to begin you're going to lie down flat on the ground with your elbows bent and your hands planted on the floor about even with your shoulders. From there you're going to lift your hands off the floor and pull your elbows back towards the ceilingwhile squeezing your shoulder blades together. Pause and squeeze for a second. Then bring your hands back down to the floor, tighten your abs, your quads, and your glutes, and push yourself up until yourarms are locked out. Then slowly lower yourself down all the way to the floor, lift your arms up off the floor, pull your elbows back, and squeeze your shoulder blades together, and repeat for reps. Now, this variation is really awesome because, in addition to the chest, shoulders, and triceps, it also targets your upper back every time you lift your hands off the floor and pull your elbows back. The other benefit of lowering yourself all the way to a dead stop on the ground is that you eliminate the help of something known as the stretch reflex. Basically, any time that you slowly lower yourself down whether it's sitting into a squat or going down for a pushup your muscles have sensor organs that feel that stretch happening and they get loaded up to spring back with force. Imagine a rubber band being stretched and then released, it'll of course contract with a lot of force. However, by lowering yourself all the way to the ground and relaxing for a second you take away that stretch reflex making each push up more challenging. Next, we have one that many of you may not know about. the archerpushup. This exercise allows you to put more of your body weight on one side, so it's harder than a regular pushup but easier than a one-arm pushup. You'll start in a pushup position with your hands wider than a regular pushup, your arms should be locked out and your body should be straight. The goal is to have the back of your head, your tailbone, and your heels in a relatively straight line. This is something that you should remember when doing most of these pushup variations. You don't want to allow your hips to sink down or drive up unless the exercise specifically calls for you to do that. So from your starting wide pushup position, you're going to bend one elbow and lower yourself to that same side, while straightening out your other elbow. Then press back up, bringing your body back in the middle of both arms in your original starting position. Then repeat the same thing on the other side and go back and forth for reps. Another great variation is the spiderman crawl pushup. For this one, you'll begin by getting into a regular pushup starting position and then you're going to lift your left hand up and plant it in front of your other hand. At the same time, you're going to bring your right knee up to your right elbow as you lower yourself down for a pushup. Then while staying low to the ground you'll alternate and repeat the same motion on the other side, where you'll now take your right-hand plant it in front of your left hand, as you bring your left knee to your left elbow and perform a pushup. Then after taking two steps forward you're going to go in reverse by taking two steps back. You'll do this by leading with your left foot and following the same motion backward. Then just repeat two forward and two backward back and forth. This exercise may feel a little challenging as far as getting the coordination down at first but I promise after a few reps it'll feel a lot more natural. Next, we have a simple but very effective exercise that allows you to target the chest more, the wide-grip pushup
Date: 2021-12-23

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Comments and reviews: 9

Business
7: 47. That pushup is called in our culture ( well in Hindu culture I mean ) surya namaskar. And it consists of ( if I remember correctly ) 12 steps and these showed steps are two steps out of the 12. And surya namaskar ( I think they call it sun salutation in english ) if done properly burns more fat than any exercise ( whopping 400 calories per 30 minutes while Running at 7. 5 mph burns the same amount ) one of the best exercise if you wanna burn fat and strengthen your joints. You can do it in the morning and you can hit the gym in evening for muscle gaining.
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Riley
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Aditya
Can someone provide me with some help?
I am a tall guy and my arms are very long and thin, its been 3 months of me working out at home with normal exercises (0 equipments) and still i couldn't even do 1 single pushup.
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Fano
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Renato
I have a question
If I per example do 30 regular pushups and then start doing the diamond push ups and reach also 30, will I be able to do more then 30 regular pushups?
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MR. 05
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maik.
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prasad
You must eat right if you want to build muscle. That's why I got myself the personalized Agoge Diet and have amazing results.
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