Enhance Your Workout Safely: A Physical Therapist's Guide to 10 Variations of Pushups

Bored with the same old pushup routine?

Pushups are one of the most fundamental yet effective exercises for building upper body strength and endurance. However, sticking to the same basic pushup routine can lead to plateaus and boredom. As a physical therapist, I often encourage my clients to explore variations of pushups to challenge different muscle groups and prevent overuse injuries. In this blog, I'll introduce you to 10 variations of pushups, each designed to target specific muscles while maintaining proper form for safe and effective performance. However, to ensure proper form and reduce the risk of injury, it may also be necessary to consider additional support options.

One such option is using pushup stands, which can provide added wrist support during the exercise. Pushup stands elevate the hands off the ground, reducing the angle at which the wrists bend during the movement. This can be particularly beneficial for individuals who experience wrist discomfort or have limited wrist mobility.

While pushup stands are not essential for everyone, they can offer a more comfortable and stable platform for performing pushups, allowing you to focus on proper technique and maximize your workout potential. If you're interested in trying pushup stands, be sure to choose a pair that is sturdy and provides a secure grip to minimize the risk of slipping.

1. Standard Pushup: The standard pushup serves as the foundation for all pushup variations. Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position. Keep your core engaged and maintain a straight line from head to heels throughout the movement.

2. Wide-Arm Pushup: For this variation, place your hands wider than shoulder-width apart. This variation emphasizes the chest muscles more than the standard pushup and also engages the shoulders and triceps. Be mindful of your shoulder position to prevent excessive strain.

3. Close-Grip Pushup: Bring your hands closer together, positioning them directly under your shoulders. The close-grip pushup targets the triceps and inner chest muscles. Keep your elbows close to your body as you lower yourself down and push back up.

4. Diamond Pushup: Form a diamond shape with your hands by touching your thumbs and index fingers together directly under your chest. This variation places significant emphasis on the triceps while also engaging the chest and shoulders. Maintain a strong core and focus on controlled movements.

5. Decline Pushup: Elevate your feet on a sturdy surface such as a bench or step, keeping your hands on the ground. The decline pushup shifts more of your body weight onto your upper chest and shoulders, intensifying the workout. Ensure stability and control throughout the exercise to avoid slipping.

6. Incline Pushup: Conversely, place your hands on an elevated surface while keeping your feet on the ground. The incline pushup targets the lower chest and is particularly beneficial for individuals with wrist or shoulder issues. Maintain proper alignment and avoid arching your back.

7. Plyometric Pushup: Add explosiveness to your pushup by incorporating plyometric movements. After lowering yourself down, push off the ground with enough force to lift your hands off briefly before landing softly and absorbing the impact. Plyometric pushups enhance power and coordination but require caution to prevent wrist injuries.

8. One-Arm Pushup: Challenge your stability and unilateral strength by performing pushups with one arm. Begin in a staggered stance with one hand positioned slightly ahead of the other. Lower your body while keeping the non-working arm close to your body for support. This variation demands exceptional core engagement and balance.

9. Spiderman Pushup: As you lower yourself down, lift one leg off the ground and bring your knee towards your elbow in a controlled manner. This dynamic movement engages the core, hip flexors, and obliques while also targeting the chest and shoulders. Alternate sides with each repetition to maintain balance.

10. Handstand Pushup: Advanced practitioners can attempt handstand pushups for an intense upper body challenge. Start in a handstand position against a wall or with a spotter for support. Lower your body towards the ground by bending your elbows, then press back up to complete the repetition. Focus on maintaining a stable inverted position and controlled movements to avoid injury.

Incorporating these 10 variations of pushups into your workout routine can enhance muscle activation, promote balance, and prevent overuse injuries. However, remember that proper form and safety should always be prioritized over quantity or difficulty. Consult with a physical therapist or fitness professional if you have any concerns about your ability to perform these exercises safely. With consistency and patience, you'll soon reap the benefits of a diversified pushup regimen.

For a deeper dive in push-up science, check out the following resources below:

1.  The Effects of Push-Up Training on Muscular Strength and Muscular Endurance:

   Abstract: This study compared the effects of traditional push-ups and plyometric push-ups on muscular strength and endurance. Male students participated in the study, performing push-up training twice a week for four weeks. Results showed that plyometric push-ups were more effective than normal push-ups in increasing both muscular strength and endurance.

2.  Push-Up Capacity and Heart Health:

   Study: A study of male firefighters found that those who could complete at least 40 push-ups over 30 seconds had a significantly lower risk of heart attack, heart failure, or other cardiovascular problems over the next 10 years compared to those who completed fewer than 10 push-ups.

3.  Increased Capacity and Lower Risk for Cardiovascular Disease:

   Study: Middle-aged men who could complete more than 40 push-ups had a significantly lower risk of cardiovascular disease outcomes (including coronary artery disease and heart failure) during 10 years of follow-up compared to those who could do less than 10 push-ups.

4.  Joint Loading During Push-Ups:

   Research: The setup for push-ups affects joint loading during the exercise. Factors such as palm position relative to the shoulder joint, arm movement plane, and foot positions influence intersegmental joint loads during push-ups.