5+ Types of Push Ups – Standard, Diamond, Wide-Stance & More

The humble push-up is a versatile exercise that targets the chest, shoulders, triceps, core, back, and legs. It can be done anywhere without the need for equipment. It is important to maintain proper form, including a rigid plank position, neutral spine, and engaged core and thighs. There are various push-up variations that offer different levels of difficulty and target specific muscle groups.

Key Takeaways:

Push-ups are a versatile exercise that targets multiple muscle groups.
Proper form is essential for maximizing the benefits of push-ups.
There are various push-up variations that offer different challenges and target specific muscle groups.
Standard push-ups, diamond push-ups, and wide-stance push-ups are popular variations.
Incorporating a variety of push-up variations into your workout routine can help improve strength and muscle development.

Table of Contents

Standard Push-Up

The standard push-up is a classic exercise that targets the chest, shoulders, and triceps. It is a fundamental variation that can be performed by individuals of all fitness levels. To perform a standard push-up, start in a plank position with hands shoulder-width apart and arms straight. Lower your body until your chest is slightly below the level of your bent elbow, then push back up to the starting position. Remember to maintain proper form throughout the exercise, including a rigid plank position, neutral spine, and engaged core and thighs.

The standard push-up can be modified to increase or decrease difficulty based on your fitness level. For beginners, performing push-ups on an incline, such as using a bench or elevated surface, can help reduce the amount of bodyweight being lifted. On the other hand, advanced individuals can add variations such as explosive push-ups or push-ups with one leg raised to increase the challenge.

Adding standard push-ups to your workout routine can help improve upper body strength, muscle endurance, and overall fitness. It is a versatile exercise that can be done anywhere, making it a convenient option for those with busy schedules or limited access to equipment. Whether you’re a beginner or advanced fitness enthusiast, incorporating standard push-ups into your routine can yield significant benefits for your physical well-being.

Diamond Push-Up

The diamond push-up is a challenging variation that targets the triceps and chest muscles. To perform a diamond push-up, place your hands close together in the shape of a diamond, with your index fingers and thumbs touching. This hand positioning places greater emphasis on the triceps, making it a more intense exercise compared to traditional push-ups.

Keeping your elbows tight to your body, lower your chest towards the diamond shape, and then push back up to the starting position. This movement engages the chest muscles and requires a larger range of motion, further enhancing the effectiveness of the exercise. Diamond push-ups can be modified to suit different fitness levels by adjusting the position of the hands and the depth of the push-up.

The diamond push-up is particularly beneficial for individuals looking to strengthen and tone their triceps while also engaging the chest muscles. By incorporating diamond push-ups into your workout routine, you can enhance upper body strength and achieve well-rounded muscle development.

Wide-Stance Push-Up

The wide-stance push-up is a challenging variation that targets the pectoral muscles and engages the core for stabilization. To perform a wide-stance push-up, start in a plank position with your hands wider than shoulder-width apart. This wider hand placement shifts the emphasis from the triceps to the chest muscles. As you lower your chest towards the ground, keep your elbows pointing backward to engage the chest effectively. Push back up to the starting position, maintaining control throughout the movement.

This push-up variation not only strengthens the chest but also helps to improve core stability. By placing the hands wider apart, you increase the difficulty of the exercise as it reduces leverage and requires more muscular force to push up. The wide-stance push-up is a great way to challenge yourself and target the muscles in different ways during your workout routine.

Benefits of Wide-Stance Push-Ups:

Targets the pectoral muscles for a stronger chest
Engages the core for stability and balance
Increases upper body strength and muscular endurance
Challenges the triceps, shoulders, and back muscles
Can be modified to suit individual fitness levels

Include the wide-stance push-up in your workout routine to add variety and keep challenging your muscles. Combine it with other push-up variations to target different muscle groups and maximize your overall upper body strength and stability.

Push-Up Variation	Main Muscles Targeted	Difficulty Level
Standard Push-Up	Chest, Shoulders, Triceps, Core	Beginner
Diamond Push-Up	Triceps, Chest	Intermediate
Wide-Stance Push-Up	Chest, Core	Intermediate
Pike Push-Up	Shoulders, Chest, Core	Advanced

Pike Push-Up

The pike push-up is a challenging variation that primarily targets the shoulders while also engaging the chest and core muscles. This exercise is performed in a downward dog yoga position, with the feet and hands wider than shoulder-width apart. Maintaining the inverted-V position, the individual bends their elbows to lower their head toward the floor between their hands, and then pushes back up to the starting position.

Pike push-ups are an excellent way to increase shoulder strength and stability. As the individual lowers their head towards the floor, the shoulders are working hard to support the weight of the body. This exercise also helps to improve shoulder flexibility, as the individual moves through a larger range of motion than in traditional push-ups.

To incorporate pike push-ups into your workout routine, start with a few repetitions and gradually increase the number as you build strength. It’s essential to maintain proper form throughout the exercise to avoid strain or injury. Remember to engage your core muscles and focus on controlled movements.

With the pike push-up, you can give your shoulders a challenging workout while also engaging your chest and core muscles. This exercise is done in a downward dog yoga position, where you maintain an inverted-V shape with your hands and feet apart. As you bend your elbows, your head moves towards the floor between your hands. Afterwards, push back up to the starting position. Pike push-ups are a great way to increase shoulder strength and stability. They also help improve shoulder flexibility by working through a greater range of motion. Start with a few reps and gradually increase the number as you build strength. Focus on maintaining proper form and engaging your core muscles throughout the exercise.

Benefits of Pike Push-Ups:

Targets the shoulders, chest, and core muscles
Increases shoulder strength and stability
Improves shoulder flexibility
Engages the core muscles
Can be modified to suit different fitness levels

Adding pike push-ups to your fitness routine can help you develop strong and defined shoulders while also improving overall upper body strength. Remember to listen to your body and progress at your own pace. Consult with a fitness professional if you have any concerns or specific conditions.

Exercise	Target Muscles	How to Perform
Pike Push-Up	Shoulders, Chest, Core	Begin in a downward dog yoga position. Maintain an inverted-V shape with hands and feet wider than shoulder-width apart. Bend the elbows to lower the head towards the floor between the hands. Push back up to the starting position.

“Pike push-ups are a challenging exercise that effectively targets the shoulders while also engaging the chest and core. By incorporating this variation into your workout routine, you can build strength, improve stability, and develop well-rounded upper body muscles.” – Fitness Expert

Super (Hindu) Push-Up

The super push-up, also known as the Hindu push-up, is a challenging variation that targets multiple muscle groups while also improving flexibility. This exercise is performed by transitioning from a downward dog position to a cobra pose, engaging the shoulders, triceps, and core muscles.

Unlike traditional push-ups, the super push-up involves a fluid motion that requires control and deliberate movement. As you swoop from downward dog to cobra pose, you’ll feel a deep stretch in the shoulders and a contraction in the triceps. This exercise helps to strengthen and stabilize these areas.

One of the key benefits of the super push-up is its impact on flexibility. By moving through a larger range of motion, this variation helps to improve overall flexibility and mobility in the upper body. Additionally, the engagement of the core muscles throughout the exercise contributes to better stability and core strength.

Super push-ups, also known as Hindu push-ups, work the shoulders, triceps, and core muscles. Begin in a downward dog position and slowly swoop from downward dog to cobra pose, maintaining control and focusing on engaging the target muscles. Super push-ups improve flexibility and muscular strength in multiple areas, making them a challenging variation.

Benefits of Super (Hindu) Push-Ups:

Targets the shoulders, triceps, and core muscles
Improves flexibility and mobility in the upper body
Strengthens and stabilizes the shoulders
Enhances core strength and stability

Incorporating super push-ups into your workout routine can add variety and challenge to your push-up exercises. Whether you’re looking to increase upper body strength, improve flexibility, or enhance core stability, the super push-up is a valuable addition to your fitness regimen.

Remember to always perform exercises with proper form and listen to your body. If you’re new to the super push-up, start with a modified version and gradually work your way up to the full movement. As with any exercise, consistency and progression are key to achieving your fitness goals.

Benefits of Super (Hindu) Push-Ups
Targets the shoulders, triceps, and core muscles
Improves flexibility and mobility in the upper body
Strengthens and stabilizes the shoulders
Enhances core strength and stability

Staggered Hands Push-Up

One of the challenging variations of push-ups is the staggered hands push-up. This exercise not only targets the push-up muscles but also requires greater core activation for stability. To perform a staggered hands push-up, start in a standard push-up position with your hands shoulder-width apart. Move one hand forward and the other hand backward, offsetting them by about six to twelve inches. This hand positioning allows you to work each side evenly and engages the core muscles more intensively.

The staggered hands push-up is an effective exercise for strengthening the upper body and improving core stability. It helps in developing muscle asymmetry, as the push-up muscles are trained asymmetrically. By working each arm independently, the staggered hands push-up challenges the core muscles to maintain balance and stability throughout the movement.

Integrating staggered hands push-ups into your workout routine can provide a fresh challenge and stimulate muscle growth. This exercise not only targets your chest, shoulders, and triceps but also enhances core activation and stability. It is important to maintain proper form and engage the core muscles throughout the exercise to maximize its benefits.

Benefits of Staggered Hands Push-Up

Targets the push-up muscles asymmetrically
Engages core muscles for stability
Improves upper body strength
Enhances core activation
Challenges balance and stability

Try incorporating staggered hands push-ups into your workout routine for a unique variation that will challenge your muscles and help you achieve your fitness goals.

Exercise	Target Muscles
Staggered Hands Push-Up	Chest, Shoulders, Triceps, Core
Standard Push-Up	Chest, Shoulders, Triceps, Core
Diamond Push-Up	Chest, Triceps, Core
Wide-Stance Push-Up	Chest, Shoulders, Triceps, Core
Pike Push-Up	Shoulders, Chest, Triceps, Core
Super Push-Up	Shoulders, Triceps, Core

Sphinx Push-Up (Triceps Extension)

The Sphinx push-up, also known as the triceps extension, is an effective variation of the standard push-up that targets the triceps and engages the core and upper body muscles. This exercise is performed in a plank position with the forearms flat on the ground and shoulder-width apart. By pushing up with the triceps, you lift your elbows off the ground, fully extending your arms. Lower your elbows until they are just above the ground for one repetition.

The Sphinx push-up is a great way to increase triceps strength and stability. By specifically targeting the triceps muscles, this variation helps to tone and define the back of the arms. Additionally, the engagement of the core and upper body muscles during the exercise enhances overall upper body strength and stability.

To incorporate the Sphinx push-up into your workout routine, start with a few repetitions and gradually increase the intensity as your strength improves. It is important to maintain proper form throughout the exercise, including a neutral spine and engaged core. As with any exercise, listen to your body and modify or stop if you experience any pain or discomfort.

“The Sphinx push-up is an excellent exercise for targeting the triceps and improving upper body strength. By incorporating this variation into your workout routine, you can achieve stronger, more defined arms.”

Sphinx Push-Up Technique

If you are new to the Sphinx push-up, follow these steps to ensure proper form:

Start in a plank position with your forearms flat on the ground and shoulder-width apart.
Engage your core and upper body muscles.
Push up with your triceps, lifting your elbows off the ground and fully extending your arms.
Lower your elbows until they are just above the ground for one repetition.
Repeat for the desired number of repetitions.

Sphinx Push-Up Benefits	Sphinx Push-Up Technique
Targets triceps muscles Engages core and upper body muscles Increases triceps strength and stability Enhances overall upper body strength	Start in a plank position with forearms flat on the ground Push up with triceps and lift elbows off the ground Fully extend arms Lower elbows until just above the ground

Spiderman (Side Kick) Push-Up

The Spiderman push-up, also known as the side kick push-up, is an advanced variation of the traditional push-up that targets the chest, triceps, and core muscles. This dynamic exercise involves bringing one knee out to the side and up to touch the elbow at the lowest point of the push-up, mimicking the movement of Spiderman climbing a wall. By engaging the core and adding a lateral movement to the push-up, the Spiderman push-up increases the challenge and activates additional muscles.

Performing the Spiderman push-up requires stability, coordination, and strength. Start in a plank position with your hands slightly wider than shoulder-width apart. Lower yourself towards the ground while simultaneously bringing one knee out to the side and up towards your elbow. Return to the starting position and repeat on the other side.

This variation is particularly effective for strengthening the core muscles, as the movement requires stability and control. It also works the chest, triceps, and shoulders, making it a great exercise for overall upper body development. Incorporating Spiderman push-ups into your workout routine can help improve core strength and stability while adding variety to your push-up routine.

Cross-Body Push-Up

The cross-body push-up is a challenging variation that targets the upper body, with a particular focus on the core and shoulder muscles. This exercise involves crossing one leg beneath the body while performing a push-up, creating a rotational movement that engages the hips and challenges stability. By incorporating cross-body push-ups into your routine, you can enhance core strength, improve shoulder stability, and add variety to your push-up exercises.

To perform a cross-body push-up, start in a standard push-up position with hands shoulder-width apart and arms straight. As you lower your chest towards the ground, simultaneously cross one leg beneath your body and rotate your hip towards the ground. Reverse the movement as you push back up to the starting position and repeat on the other side. Remember to maintain proper form and engage your core throughout the exercise.

This variation is a valuable addition to any workout routine, as it targets multiple muscle groups simultaneously. The cross-body push-up engages the core muscles to stabilize the body during the rotational movement, while the shoulders and chest work to execute the push-up motion. Regularly incorporating this exercise into your routine can enhance overall upper body strength, improve shoulder stability, and promote better core control.

BENEFITS	KEY MUSCLES WORKED
Engages the core Targets the shoulders and chest Improves stability and balance Provides variety in push-up exercises	Core muscles (rectus abdominis, obliques) Shoulders (deltoids) Chest (pectoralis major, minor)

Adding the cross-body push-up to your fitness routine can help you take your upper body strength and stability to new heights. Remember to start with proper form and gradually increase the difficulty as you progress. Stay consistent and challenge yourself with a variety of push-up exercises to achieve optimal results.

Archer Push-Up

The Archer push-up is an advanced variation that focuses on building upper body strength, particularly in the chest, core, and shoulders. This exercise applies a higher percentage of body weight to a single arm, while the opposite arm assists in the movement. By incorporating Archer push-ups into your workout routine, you can gradually progress towards achieving a one-arm push-up.

To perform the Archer push-up, assume a push-up position with your hands placed wider than shoulder-width apart and angled outward. As you lower your body, shift your weight towards one side, bringing your shoulder down to the hand of the same side. Simultaneously, the other arm stretches to become fully extended. Push back up and reverse the movement, alternating sides for each repetition.

The Archer push-up not only enhances upper body strength but also improves stability and core activation. It challenges your muscles in a unique way, promoting balanced development and improving overall functional fitness. Incorporate this variation into your push-up routine to take your training to the next level.

Conclusion

Incorporating a variety of push-up variations into your workout routine is essential for targeting different muscle groups and achieving optimal upper body strength and stability. From the foundational standard push-up to advanced variations like diamond, wide-stance, pike, and more, there are numerous techniques to explore. By experimenting with these push-up variations, you can challenge your muscles in new ways and continue to progress.

For those seeking a greater challenge, advanced push-ups such as diamond push-ups, wide-stance push-ups, and pike push-ups provide an opportunity to further enhance strength and muscle development. These variations require increased stability, balance, and muscular force, pushing your fitness to the next level.

Remember to maintain proper form and technique throughout your push-up exercises. Engage your core, maintain a neutral spine, and focus on a full range of motion to maximize the benefits of each variation. By incorporating different push-up techniques into your routine, you can ensure a versatile and effective workout that targets multiple muscle groups simultaneously.

So, whether you’re a beginner or an experienced fitness enthusiast, don’t be afraid to try different push-up variations and challenge yourself. With dedication and consistency, you can achieve the best push-up variations for your goals, advancing your fitness and sculpting a stronger, more defined upper body.

FAQ

What muscles do push-ups target?

Push-ups target the chest, shoulders, triceps, core, back, and legs.

Do I need any equipment to do push-ups?

No, push-ups can be done anywhere without the need for equipment.

What is the proper form for push-ups?

Proper form includes a rigid plank position, neutral spine, and engaged core and thighs.

Are there different variations of push-ups?

Yes, there are various push-up variations that offer different levels of difficulty and target specific muscle groups.

How do I perform a standard push-up?

Start in a plank position with hands shoulder-width apart and arms straight. Lower the chest until it is slightly below the level of the bent elbow, then push back up to the starting position.

What muscles do diamond push-ups target?

Diamond push-ups target the triceps and chest.

How do I perform a wide-stance push-up?

Place your hands wider than shoulder-width apart and keep your elbows pointing backward throughout the movement to engage the chest muscles.

What muscles do pike push-ups target?

Pike push-ups primarily target the shoulders and also engage the chest and core muscles.

What muscles do super push-ups work?

Super push-ups, also known as Hindu push-ups, work the shoulders, triceps, and core muscles.

How do I perform staggered hands push-ups?

From a standard push-up position, move one hand forward and the other backward, offsetting them by about six to 12 inches. Switch hand positions to work each side evenly.

What muscles do sphinx push-ups target?

Sphinx push-ups, also known as triceps extensions, target the triceps and engage the core and upper body muscles.

How do I perform spiderman push-ups?

As you lower yourself toward the ground, bring one knee out to the side and up to touch your elbow at the lowest point of the push-up. Repeat on the other side.

What muscles do cross-body push-ups target?

Cross-body push-ups strengthen the upper body, with a focus on the core, hip flexors, and shoulders.

How do I perform archer push-ups?

Assume a push-up position with wide hands angled outward. Lower yourself at an angle to one side, bringing your shoulder down to your hand of the same side while the other arm stretches to become fully extended. Push back up and reverse the movement.