20 push-ups that can be done at home, without the use of appliances

Nowadays, more and more people are excited to exercise at home. The fact, however, is that not everyone knows so many variations that they can train for half an hour or more without using gym equipment. And when it comes to exercises at home, push-ups are among the first options that pop into your head.

O awesome.club brings, today, a list with several types of push-ups that you can do perfectly using some objects and furniture in your house.

Wall push-ups are perfect for beginners. The movement is performed from a slight inclination between your body and the wall. You will have to place your hands on the wall and lean forward, then push away. You can make this exercise easier by adjusting the distance between your feet and the base of the wall.

To do an incline pushup, you will need to lean on an object or furniture. This exercise works your chest area and activates your core muscles to protect your back. Stand in front of a large object, such as a sofa. With your arms open at shoulder height, lean on the furniture. Take a few steps back to ensure your body forms a straight line, then bend your arms, bringing your chest closer to the couch or other chosen piece of furniture.

In this type of push-up, you will have to use your knees as support points instead of using your toes. Get into the traditional push-up position, support yourself on your knees and cross your calves. Now calmly lower yourself, bringing your chest to the floor.

To do a traditional push-up, start with your chest and stomach on the floor. The palms of the hands should be at chest height and the arms bent out at a 45 degree angle. Exhale as you push with your hands and lift your torso off the floor. Then return to the starting position.

Diamond push-ups use the same technique as the regular exercise. But this time, you’ll have to place your hands at chest height, palms outstretched, forming a diamond on the floor. Remember to keep your pelvis straight as you perform the movement.

Push-ups done while you’re sitting are a great exercise to gain stability and strength in your shoulders. Sit on a bench with your arms at your sides. Knees should be bent and at rest. With your arms, press down, lifting your body.

For these push-ups, sit on the floor. The feet always have to touch the ground. Place your hands on the sides of your glutes. Then, bend your elbows until your forearm touches the floor and return to the starting position.

Start in the traditional push-up position. Bend your arms so that your chest touches the floor. Then, extend your arms, raise your body, leaving one hand on the floor, turning to the side and opening your chest.

To do the full rotation pushup, you will need to use your entire body and maintain good balance. Start by doing the lateral rotation push-up that we showed earlier. But when your body is on top, instead of returning to the starting position, turn your body up and place your free hand on the floor.

Now you will find yourself looking completely up. Raise the hand you left on the floor from the beginning as you rotate your body inward. Then place that hand on the floor; thus, you will return to the traditional push-up position.

This push-up, done from the top down and mixed with the plank, helps to strengthen the arms and core region. This time, you’ll have to get into the traditional push-up position. But instead of using your hands for support, use your forearms. Then lift one arm and then the other, keeping your body elevated. Throughout the exercise, keep your back straight. Return to starting position.

Push-ups help your upper chest muscles as well as your shoulders. If traditional push-ups have already become too easy, this can be a challenging alternative. You just need an armchair or chair to elevate your feet, leaving your hands on the floor, in the traditional pushup position.

This type of pushup requires strength and a good amount of balance. We recommend giving it a try if you’re already “a master” at other types of push-ups. Movements with your feet against the wall help work your chest, shoulders, and even your torso. To begin, get into a plank position with your feet touching the wall. Then walk backwards, placing your feet on the wall. Then, bend your arms, bringing your chest closer to the floor.

This type of pushup aims to work the shoulders and also the abs. Place your hands on the floor, glued to the wall. Raise your feet up until your body is completely flat against the wall. Contract your torso and bend your elbows, bringing the weight down, then straighten your arms and repeat the movement.

This way of doing push-ups helps work your triceps, chest, and shoulders. Stand in the traditional push-up position, with your arms straight and hands apart, lift your hips and bring your feet together. Your body should form the design of a triangle. Keep your legs straight and bend your elbows, bringing your body forward. Your head should touch the ground or approach it. Then return to the starting position.

The plyometric pushup is an advanced exercise that requires a lot of upper body strength. Start in the traditional push-up position. Keep your neck neutral and your hands below shoulder level. Bend your elbows, bringing your body down, but when you lift your chest back up, push down hard and clap your hands quickly. Then place your hands back on the floor and repeat the movement.

Spider-Man push-ups work the triceps and upper and lower back, but also the glutes and thighs. To do this, put yourself in the position of a traditional push-up, but as you lower your body towards the floor, try to touch your elbow with your knee. Then return to the starting position and repeat the movement, but this time using the opposite knee.

The shoulder tap push-ups are intuitive. You just need to do a common push-up and as you lift your body, keep your balance with your right hand and use your left hand to lightly touch the opposite shoulder. Now repeat the movement alternating the hand with which you touch your shoulders.

For a little variation on traditional push-ups, you can also throw a fist in the air, as a complement to the basic movement. Do the exercise normally and, as you go up, lift your arm, throwing your fist up. Remember to keep your neck and spine straight. Intersperse your arms with each repetition.

To do this push-up, just get ready to do the joint movement. Then bend your elbows and bring your body towards the floor and finally come back to the original position. As you can see from the illustration, the movement will have to be done with one leg extended and without touching the floor, while repeating the exercise. This pushup helps work your glutes and hip flexors.

For these push-ups, get into the normal push-up position, but place your right hand at face level and your left hand at chest level or a little lower. Now, bend your elbows and lower your chest towards the floor. Don’t forget to alternate the position of your arms to perform this exercise well.

What exercise do you most enjoy doing at home? What is your favorite sport?