Essential Pushup Variations For Beginners!

Essential Pushup Variations For Beginners

Pushups are one of the most trending and very well known workouts due to its awesome results on your body. Generally, this workout can build rock solid arms, biceps, chest and shoulders but the workout also has some added advantages for back, abdomen, forearms and various other body parts.

Fitness experts and gym trainers never fail to include this awesome workout in the workout sessions of people who need a solid and strong body.  Pushups can be performed in different ways using different positions and variations! There are some unknown and extremely high impact variations of this workout which can make your body sculpt as a dream come true!

If you are a fitness enthusiast and love evolving your fitness goals with different and fresh workout options, here are some great push ups for beginners you must try this season!

Push Ups For Beginners

What Are The Benefits Of Pushups?

Before going though the super cool variations of pushups, you must know how this incredible workout can sculpt and benefit your body. Here are some amazing benefits of these push ups for beginners which would get you addicted to it!

  • Pushup enhances the body parts like shoulders, arms, chest and also the lower body. It helps in strengthening the body muscles with each move.
  • While you elevate and go down in the pushup position, all your upper body muscles are sculpted and toned!
  • Pushups are awesome workouts which can get your body a perfect stretch. While you perform pushups your body experiences and amazing stretch which prevents various injuries and soreness.
  • Pushups make all the body muscles strong and thus can help in increasing your cardiovascular strength. Make your heart healthier and more efficient with this high impact workout!
  • Pushups are performed in an amazing elevated position. This can help in improving your posture. Improper posture can make your body look bad as well it can affect your body internally. Thus, go for pushups and get an awesome posture.
  • This is an amazing workout option if you have been dreaming for strong and flawless muscles or your entire life! Nothing can work as amazingly as pushups in building hardcore muscles.
  • Generally, the high impact workouts can cause you injuries but this awesome wporo0ut option would prevent injuries in back, lower back and shoulders! This is an easy stretch workout which would make your muscles string and stretchy while preventing injuries!

These are some amazing push ups for beginners which you need to consider and kick start a cool pushup session to make your body super strong everyday!

Push Ups For Beginners

1. Basic Pushups

The basic pushups can get your body transformed in just few days! Considering muscle building or straight training, this is an amazing workout which can get your body a redefined shape and appearance. For increasing core stretch and to get those perfect muscles, try the basic push ups for beginners and get enviable body!

Workout Technique

  • Start with the plank position while keeping your hands directly under your shoulders, rest on your foot and get straight in this position.
  • Once you get into the perfect position, lower your body slowly downwards while bending. Bend your elbow and keep your chest straight and when you pause while your chin and chest touches the ground.
  • Elevate when your chest touches the ground and push your body upwards while keeping your entire body straight again.
  • Inhale while you push yourself down and exhale when you lift up.
  • Keep the arms tight and straight while performing pushups and also your posture must be right and sharp for maximum benefits!

Muscles Targeted

Forearms, shoulders, chest, biceps, back and wing muscles

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2. Plyometric Or Clap Pushups

Plyometric or clap pushups are one of the rigorous forms of push ups for beginners which would benefit in many ways! For strengthening your upper body and to target the biceps you can consider this amazing workout.  You can perform this workout if you have amazing strength and are familiar to the basic pushups. Try this cool workout and feel energetic all the daylong!

Workout Technique

  • Get into the normal plank position with your arms under the shoulders and with a correct posture.
  • Go down while bending your elbows and keeping it pointed. Also, your back must be straight and sharp.
  • When your chest touches the ground, raise yourself upwards and with intensity until your hands can be pulled off the ground.
  • Pull your hands off from the ground and clap quickly.
  • Get a smoother landing and lower your chest towards the ground.
  • Perform few repetitions to get awesome results.

Muscles Targeted

Chest, arms, and triceps

3. Narrow Grip Push Ups for Beginners

If you want to focus specifically on your chest and triceps, this variation can get you awesome results. The narrow grip pushups are a slight variation of the casual pushups where you need to go for a narrow grip while performing the pushups. You can get perfectly sculpted shoulders, triceps and chiseled back with this cool variation!

Workout Technique

  • Start with the plank position, keep your hands directly under your chest, rest on your feet and get straight in this position.
  • Once you get into the perfect position, lower your body downwards and keep your elbow tucked inwards, your chest straight and posture straight your chest would touch the ground.
  • Elevate and restore your position upwards while keeping your entire body straight again.
  • Inhale while you push yourself down and exhale when you lift up.
  • Keep the arms tight and straight while performing the narrow grip pushups.

Muscles Targeted

Chest and triceps

Please click here to know more about Essential Pushup Variations For Beginners…

4. One Leg Pushup

Extreme strength and core sharpening if this is our fitness motto, one leg pushup is the variation exclusively for you! One leg pushups are simply tough and rigorous. Make you pushup session more interesting by adding this iconic and worthy pushup variation in your workout regime and experience a vast difference in your body!

Workout Technique

  • Get into the prone position.
  • Keep your arms straight and point your elbows.
  • Instead of both feet, rest on your one foot while raise the other leg upwards.
  • Create a balance on your arms and one foot.
  • Like the normal pushups get down until your chest touches the ground.
  • Once the chest touches ground, raise upwards and perform several repetitions.
  • Keep your leg raised upwards and apply pressure on your chest, abs and shoulders while performing this workout.
  • Switch legs while you perform every repetition!.

Muscles Targeted

Chest, deltoids, hamstrings and triceps

5. Grasshopper Pushups

After days and days of performing pushups now if you think that the basic pushups are not exciting and challenging enough, here is a revolutionary and high impact pushup variation which would make you crazy! Grasshopper pushups are high intensity push ups for beginners which would get your body transformed at lightning speed. Try this variation and look super sculpted!

Workout Technique

  • Get into the casual pushup position with your arms straight and posture sharp.
  • Keep your leg straight and raises while you kick off your right leg from the underneath of your right leg.
  • Perform this while you bend down and your chest touches the ground.
  • Keep your position in the same way while you perform several repetitions.
  • With each repetition, switch your leg and make each of them stronger with every move!

Muscles Targeted

Chest, core, arms, biceps and wing muscles

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6. Inclined Pushups

Love to perform the pushup at different spaces? Here is an amazing workout option which won’t need a gym or workout room! You can perform the inclined pushup variation anytime anywhere with just a heightened tool by your side. Either a bench or a chair, anything in an elevated position would help you for performing the inclined pushups! Try this amazing pushup variation of you want those monster biceps and lavish upper body!

Workout Technique

  • For performing the inclined pushups, you would need an elevated platform.
  • Say you have a bench; get ready to rock your inclined pushup variation!
  • Get into the plank position, with your hands on the bench and legs on the ground.
  • Keep straight and make sure your toes are pointed.
  • Also stretch your arms straight and sharp.
  • Just like performing the pushups, bend down while pointing and bending your elbows.
  • Raise up once your while stretching your arms straight.
  • Keep your position sharp and perform 10-15 repetitions.

Muscles Targeted

Chest, abdomen, arms, wing muscles and shoulders

Please click here to know more about Essential Pushup Variations For Beginners…

7. Declined Pushups

The opposite of inclined pushups the declined pushups are extremely beneficial if you require an entire body workout which can strength your legs, upper body and abdominal muscles too. In this variation, you would need to elevate your legs and keep your upper body straight. It can get you benefits of the bench presses and similar workouts. During this workout, your upper body especially your arms, shoulders and chest would gain more strength and powder! Try this workout if your target is to sculpt your upper body rigorously!

Workout Technique

  • For performing the declined pushups too, you would need an elevated platform.
  • Get into the plank position, with your legs on the bench and hands on the ground.
  • You can also select a platform like stairs to perform the declined pushups.
  • Keep straight and maintain a perfect posture.
  • Also stretch your arms straight and sharp.
  • Just like performing the pushups, bend down while pointing and bending your elbows.
  • Raise up once your while stretching your arms straight.
  • Keep your position sharp and perform 10-15 repetitions.

Muscles Targeted

Chest, biceps and shoulders

8. One Arm Pushup

Adding new variations in your casual workout would keep you interested and enthusiastic about your workout. Also, with the level of difficulty, the mount of benefit your body gets from the workout also increases. One arm pushups are extremely rigorous workouts which can get you flawless upper body an immense strength! Try this super cool new workout variation and build enviable muscles.

Workout Technique

  • Get into the normal pushup position and start with the casual pushups.
  • Keep your arms straight under your shoulders and leg straight on the feet.
  • Perform 2-3 repetitions of the casual pushup and start with the one arm pushup.
  • While you bend down for your next pushup move, get your left hand on your back and apply the pressure on your right arm.
  • Bend your right arm when you go down.
  • Keep your back and shoulders straight and raise upwards.
  • Perform several repetitions and use the left arm for pushups.

Muscle Targeted

Chest, arms, biceps and shoulders

9. Medicine Ball Pushup

Another amazing and refreshing workout variation which won’t get you bored and lazy! The medicine ball workouts are used widely to obtain strength, flexibility powder and core strength. With a medicine ball at your side, you can attain different powders and benefits from your workouts!

Workout Technique

  • Get in your normal pushup position.
  • Keep your left arm on the ball while right on the floor.
  • Press your chest downwards while resting the left arm on the ball and apply pressure on the right arm.
  • Raise upwards while applying force on your back, chest and core muscles.
  • Try this awesome workout and perform 10 repetitions with each hand and you would love the results!

Muscles Targeted

Shoulders, chest and core

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10. Reverse Grip Push Ups For Beginners

The reverse grip pushups would tone and sculpt your arms, shoulders and triceps in magical way. This is a unique and interesting workout which can make control your body movements and get you strong. Also, this workout benefits the abdominal muscles and acts as a cool full body benefit workout! Try this variation and get amazing results!

Workout Technique

  • Get in your casual pushup position.
  • For the reverse grip variation, keep your arms in the reverse direction.
  • Make your fingers point your head and do not keep your hands straight under your shoulders.
  • They would get slightly backwards than your shoulder.
  • Life your hands and back.
  • When your arms are completely straight and your chest elevated from the ground, push your body downwards back to the normal position!
  • Perform several repetitions and get immense strength!

Muscles Targeted

Shoulders, back, abdomen and triceps

We love these interesting and cool push ups for beginners which can make your workout routine more thrilling! While working on different muscles these variations would simply make your body transformed enviably! Try these unique variations and get muscular body worth having!

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Being a post graduate in Home Science with Food and Nutrition as a major from Mumbai University, I am a promoter of DIY Home Remedies that are easily available in our house. I spend lot of time learning the use of organic herbs and their benefits. I come from Chennai and currently living in Mumbai.

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