Thread by @mythoughtfood

Push-ups are simple yet effective. You can do them anywhere.

Many of my clients got stuck at home with no equipment last year so they were useful to fill the void.

This thread presents 10 variations to maximize the timeless exercise.

1/ Standard

The standard Push-up has both hands flat with your fingers pointed straight ahead, placed right under your shoulders.

You get a good balance of chest, deltoid, and triceps.

Now, changing position will emphasize different muscles.

2/ Incline

The Incline Push-up decreases the range of motion, so it's easier when you lack the strength for the standard variation.

You can use a bench, a cardio step, or even a wall.

It's also great to add extra reps to your standard sets.

3/ Negatives

This variation focuses on the negative phase of the movement. You take 4-6 seconds to lower yourself, then help yourself back to the top.

This method is effective for developing the strength needed for the Standard Push-up.

You can also do it on an incline.

4/ Decline

The Decline variation has your feet higher than your hands.

This position is harder, and emphasizes the upper chest and the front deltoids.

5/ Deep

Deep Push-ups increase the range of motion. You can use parallette bars, a bench, or dumbbells.

The bottom position is an excellent of a stretch for your chest and your shoulders.

I often prescribe Incline Deep Push-ups for clients with chronic shoulder or neck pain.

6/ Knuckles

This variation significantly increases the load on your:

- Biceps
- Forearm extensors
- Supraspinatus (rotator cuff)
- Upper traps
- Pec major (sternal and clavicular heads)

7/ Hands above standard shoulder level

This variation is useful to fix scapular winging as it decreases the work on the pecs.

Placing your hands ahead of your shoulders increases the load on your:

- Triceps
- Supraspinatus
- Upper traps
- Rear delts and serratus anterior

8/ Hands below standard shoulder-level

Placing your hands inferior to your shoulders increases the load on your:

- Front and mid deltoids
- Pec major (sternal head)
- Infraspinatus (rotator cuff)
- Lower traps

9/ Externally rotated hands

Pointing your hands outward increases the load of your biceps.

Great way to grow your pipes.

10/ Unilateral

Last but not least, the One-Arm Push-up.

You feel the muscles between your ribs, your abs, your glutes, and everything else intensified.

A bunch of my joints along my spine/rib cage popped like bubble wrap the first time I did them, it felt amazing.

Do you want to improve your Push-up performance and be self-sufficient with your workouts?

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