12 Types of Push-Up Exercises That Engage Every Muscle Group

Most of the time, in fitness classes, trainers teach the classic version of the push-up, with support on the forearms or with the arms straight. This static exercise improves endurance and favors the strengthening of the abdominal muscles. But it turns out that the pushup has dozens of variations that allow you to work almost the entire body: back, buttocks, thighs, calves, shoulder girdle and core muscles. And the same training can also be quite dynamic.

O awesome.club searched through every exercise manual to extract the most effective types of push-ups that help you get the most out of your workouts. Combine the modalities, depending on your fitness level, dedicating between 15 and 30 seconds to each one and gradually increasing the time until you reach 2 minutes.

This version of the pushup works your biceps, back muscles, and abs.

Starting position: bending on the elbows. Take your right forearm off the floor and place the palm of that hand where your elbow is (just below your shoulder). Do the same with the left forearm. Ascend to the maximum and return to the original position.

This exercise engages the shoulder girdle and thigh muscles.

Starting position: lateral flexion, leaning on the forearm. The other hand should be extended upwards. With the top leg, make an upward movement, stretching, trying to touch the foot with the hand.

In addition to the muscles involved in the previous exercise, the glutes are also worked.

Starting position: lateral flexion. Place your top arm behind your head, with your bent elbow pointing toward the ceiling. With the knee of the leg that is on top, reach for the elbow.

This push-up variation trains muscles throughout your entire body: shoulders and forearms, calves, thighs, and abs.

Starting position: classic flexion. Slowly move your hands and legs as much as possible. Lower your body as far as possible without touching the floor.

The exercise works your back and shoulder girdle muscles.

Starting position: classic flexion. Step to the side with the same hand and foot, then move the other hand and foot to the same side. Return to the original position. Don’t let your glutes rise.

This push-up works the muscles of the glutes, thighs, calves, as well as the abdominal and back muscles.

Starting position: classic flexion or with support on the forearms. Put your feet together and jump from side to side.

The exercise strengthens your core and shoulder girdle muscles.

Starting position: classic push-up with support on the forearms. Stretch one arm along the body. Repeat with the other arm.

In this push-up variation, the muscles of the back, glutes and thighs are worked.

Starting position: classic flexion. Tilt your pelvis to reach the floor with your hips.

This variation intensifies the work of the obliques, glutes and back muscles.

Starting position: classic flexion.

Straighten the knee, bend the foot pointing down and then lift it, maintaining the position. Lower the foot, touching the ground with the toe, then lift the leg again. Switch legs.

The exercise strengthens the calf, bicep and abdominal muscles.

Starting position: flexion with support on the forearms. Push up on the balls of your feet so your body slides forward parallel to the floor. Return to the starting position. When doing the exercise, you must control your abdominal muscles and not arch your back.

This exercise develops your back, core, and leg muscles.

Starting position: classic flexion. Rotate your body during the movement, trying to touch your left elbow with your right knee. Repeat with left knee and right elbow.

This version of the pushup works your core muscles.

Starting position: classic push-up with support on the forearms.

Press with your forearms and the balls of your feet against the floor. Increase tension in the abdomen area by contracting the muscles. Stay in this position for 10 to 15 seconds.

Which exercise do you find most effective and why?