Push-ups targets the chest, shoulders, and triceps and work your core as well. They are a perfect workout for the whole body. It is one of the simplest exercises but if you are not doing it properly then it's just a waste of time and energy.
1. Strict-military push up:
What it does to you:
Strengthens the upper body-primarily the chest, shoulders, and triceps as well as the core and back muscles.
How to do it:
Start in a standard push-up position, with your feet together or no more than 12 inches apart, hands flat on the ground below your shoulders, and arms straight. You have to breathe in as you bend your elbows, keep them tracking along your body. Breathe out as you push back up to the starting position for one repetition.
2. Wide hands push up:
What it does to you:
Strengthens the upper body and core, with more focus on the chest muscles. This push up can bring a lot of change in your upper body and make your core stronger.
How to do it:
Do a strict push-ups with your hands farther out to each side, roughly 2.5 to three feet apart from each other. The farther the hands the more difficult it becomes. Keep your elbows tracking back throughout the movement.
3. Triangle push ups:
What it does to you:
Strengthens the upper body and core, with more focus on your triceps.
How to do it:
Begin 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. Keeping your elbows tight to your body and bend to lower your chest toward the triangle. Keep the triangle directly under your chest for the exercise to work.
4. Pike push up
What it does to you:
Strengthening the upper body and core, with more focus on the shoulders. The perfect push up exercise for your shoulder that can help them become strong.
How to do it:
Begin in a downward dog yoga position, with your feet and hands just wider than shoulder width. Keep your hips high, heels low, and maintain the inverted-V position as you bend your elbows and lower your head towards the floor between your hands. Repeat this in a set of 15.
5. SuperMan push up:
What it does to you:
Works the shoulders, triceps and core and improves flexibility. This push up can benefit you in making your triceps and shoulder stronger.
How to do it:
Slowly swoop the downward dog to cobra pose, from the downward dog position bend your elbows and lower your nose to the floor between your hands, like a pike push up. As your ribs meet your hands, begin to arc your head and torso upward. Continue this upward arc until your arms are straight and hips are pressed towards the ground. This helps in building your flexibility and improves your body posture.
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