Today, I’m gonna be showing you the 10 most effective Types of Push Ups to Build Great Strength.
1. REGULAR PUSH UPS
The push-up is fundamental to all pushing exercises, and all push-up variations.
By mastering the push-up, you’re gonna learn proper form, how to contract the targeted muscle groups properly, and to develop those muscles as well, being your chest, triceps, shoulders, and core.
And the best way to master an exercise is always to try to do it with perfect form.
Doing push-ups properly with perfect form is gonna be way more effective in developing your strength.
2. EXPLOSIVE NEGATIVE PUSH UPS
A game-changer when it comes to developing explosive pushing strength.
What makes this pushing exercise so unique is that it forces you to give 100% every single rep, and requires maximum control as you land and begin to descend.
Working fast and slow-twitch muscle fibers, contracting the muscles for a longer period of time, and increasing the intensity with every rep, creating hypertrophy. This is definitely one of the best push-up variations that you should be incorporating into your workouts.
3. ELEVATED PUSH UPS
Doing our push-ups elevated allows us to put more weight onto the pushing exercise, as well as emphasize more on our upper chest area.
And remember, to develop the maximum strength out of your chest, you need to make sure that you’re working every portion of your chest, from the top of your pec, middle, all the way to the bottom, as well as your inner and outer.
Also, working in an elevated pushing position is gonna prepare you for pressing up into a handstand, as well as handstand push-up.
Developing your strength to apply more weight at a greater angle to your pushing exercises.
4. PSEUDO PUSH UPS
The closer you’re pushing from your waistline, the more bodyweight you’re applying onto this pushing exercise.
Making it an extremely effective exercise to work towards pushing movements that require your entire body weight and full body control.
Also, by having your hands lower, you’re engaging more of your mid-to-lower pecs when it comes to your chest.
5. ARCHER PUSH UPS
This push-up variation is great for when you’ve developed a good amount of strength with two arms, and you wanna take it to the next level, and start doing what you were doing with two hands to one, almost like having training wheels for one-arm push-ups.
Each time we do an archer push-up, we’re emphasizing mainly on one side of our body, and one arm. Also, require more control and more muscle fibers.
The opposing arm is doing very little work when it comes to pushing, but you can always calibrate it depending on how strong you are on either side. But doing this exercise stretches out your chest as well, and engages your chest from the inside to the outside.
6. SLOW MOTION PUSH UPS
An excellent push-up variation that will train your weaknesses in every position of the range of motion.
Having solid control in every position of your push-up is going to increase your pushing power tenfold.
At the beginning, trying this exercise, you may be shaking, and those are all your muscle fibers firing up, and eventually, you’re gonna develop more mind-muscle connection, and way more strength, shaking a lot less, and really seeing that translate into every other pushing exercise you do.
7. DIAMOND PUSH UPS
Having your hand placement in a diamond position is going to increase the engagement from your inner chest to your triceps, making this movement a lot more difficult, but also, gaining a lot more strength from each rep.
8. TYPEWRITER PUSH UPS
With this exercise, you are constantly contracting your triceps and chest the entire duration of your repetitions. Meaning when you normally do push-ups, you rest for at least for a second at the top of every single rep.
In this exercise, there is no rest point, and you’re isolating each chest as you move from one side to the other, and applying more weight onto each side, developing your chest and triceps individually.
9. ELEVATED PIKE PUSH UPS
With this move, you are broadening your pushing range by increasing the angle.
And engages more of your shoulders, which is a muscle group that helps the pushing motion tremendously.
And if one of your goals are to handstand push-up, or handstand press, then you’re gonna need to master this exercise.
This is one of the exercises that you start with to being able to work your way up to those more advanced exercises.
10. 90 DEGREE + PUSH UPS
Not only does this exercise get you used to controlling your entire body weight, but it gets you a lot closer to planche push-ups, and all other ways more advanced pushing exercises.
Now, of course, you’ve seen a lot of other articles, but these 10, in my opinion, are the most effective.