Here are 10 push up exercises you will be grateful for

June 5, 2015 12:08 AM

Push ups are one of the simplest and most functional exercises around, and it works almost every muscle we’ve got.

Single arm raise pushup

The triceps and chest get a great workout, but the movement also engages the shoulders, core, lats, lower back, legs, and glutes.

Doing the same old push-ups day in and day out can feel a little vanilla, so we’re here to shake things up for you.

Variety can supercharge a workout and throw a whole range of new muscles into the mix.

These are beginner push ups so you definitely want to try these ones out, as they are basic and quite simple.

1. Off the WallThis is the first step on the path to push-up dominance. It’s basically a standing push-up done against a wall, which greatly reduces the amount of weight the muscles have to support.

2. Off a TableThe trick to building up to a standard push-up is to start from the wall and gradually get more horizontal. Push off of a table or chair on your way down, and you’ll be there in no time.

3. On the KneesThis is identical to a regular push-up, but performed on the hands and knees, with the feet raising off the ground as the push-up goes to the floor. This takes a lot of the work away from the abs and legs, making it a great way to practice for the real thing.

4. Standard This is the real McCoy, one of the most fundamental bodyweight exercises on earth. Treat the push-up with respect, and it’ll be a friend for life.

5. Shoulder TapThis is great for all the same reasons as the hand tap push-up, but it’s a slightly longer hold that’s better for improving balance.

6. Hand TapPause at the top of the push-up and use one hand to give the other a friendly tap. Switch hands with each rep. That brief pause helps improve balance and makes the exercise more isometric, which is a great way to boost strength.

7. RotationalThis involves rotating the body into a side plank when the push-up is completed, holding the upper arm straight in the air so that the body resembles a "T." This works the shoulders and oblique muscles while also helping to improve balance.

8. Thigh TapA tap to the outer thigh at the top of the push-up will help to strengthen those stabilizing muscles while giving the tricep one more extension for the road.

9. Single-Arm RaisedIt’s all about isometrically strengthening the stabilizer muscles, and by sweeping the arm out in front at the top of the extension, this variation makes it much more difficult to balance, so the core gets a nice workout.

10. Single-Leg RaisedThis isn’t as crazy as it sounds! Perform a push-up, but extend one leg off of the ground so that it’s parallel with the floor. This adds some extra instability and recruits your abs for extra balance.