If we talk about an exercise that everyone knows how to do, doesn’t require any external equipment, and can guarantee gains, hands down its pushups! The pushup is an exercise that can be done in a variety of ways, in this article we talk about 5 Best Pushup Variations.

The pushup is a solid exercise that is universally recognized for versatility. It is easy to perform, builds your core like no other, and gives you that pride when you beat each milestone!

But did you know, there are various ways by which you can perform your pushups? The list we have prepared contains 5 best pushup variations that can challenge you to the fullest.

Read till the end.

Traditional Pushups – # 5 Best Pushup

In any list featuring the best type of push-ups, the traditional push up is bound to be featured!

It’s the most basic and popular type of push up. To perform this exercise, follow these steps:

1. Start in a high plank position.
2. Place your hands flat on the floor, shoulder-width apart, and wrists under the shoulder.
3. Lower your body slowly in one line, make yourself as close to the floor as possible.
4. Push back up.

Traditional pushups are extremely good for building your upper body strength. It specifically targets the triceps, shoulders, and pectoral muscles. Performing traditional pushup is a really good way of building the strength of your core and lower back.

The Incline Pushups – # 4

The #4 pushup variant on this list is the Incline Pushup. It’s the elevated version of the traditional pushup and it solely focuses on your chest. It’s easy to perform, puts far less stress on your elbows, and significantly reduces the bodyweight you are lifting.

To perform this exercise, follow these simple steps:

1. Place your hands on an elevated surface, shoulder-width apart, and wrists under the shoulder.
2. Lower your body slowly, such that your are really close to the surface.
3. Push back up.

The Decline Pushups – # 3

The #3 Pushup Type we have got on this list is the Decline Pushup. The main objective of doing this pushup is building strong chest muscles.

The motion involved in the decline pushups helps develop your upper pectoral muscles, shoulder muscles, and helps increase your overall strength.

It is harder to do than regular pushups. Plus, research shows that decline pushups promote a higher rate of activation in the serratus anterior than the traditional pushup. Strong serratus anterior muscles are pivotal for shoulder health.

To perform this exercise, follow these simple steps:

1. Start on all fours with your knees under your butt and hands under shoulders.
2. Elevate your feet on a chair or bench, and push your body up or down using your arms.
3. Keep your body straight.

The Diamond Pushups – # 2

The Diamond Pushup is #2 in this list of best pushup types. It is a really advanced type of pushup, commonly used as an army warm-up exercise. So it’s a pretty big deal if you manage to 10 reps of diamond pushups at one go.

This type of pushup solely targets your chest, abdominal muscles, and triceps. Your hands are too narrow in this exercise making its execution extremely difficult. But if you manage to do it properly you’ll experience greater chest and triceps activation than all the previous pushups.

To perform this exercise, follow these simple steps:

1. Start in the pushup position.
2. Make a diamond shape with your forefingers and thumbs together under your chest.
3. Then push your body up and down.

The Hindu Pushups – # 1

Now if we talk about #1 Pushup that will give you extreme gains is hands down The Hindu Pushups.

It’s a really advanced type of pushup that is better for increasing shoulder, back, and hip flexibility than the normal type of pushup.

While regular pushups solely focus on building the chest and tricep muscles; Hindu pushups help develop spine flexibility, improve body posture, increased endurance, and cardiovascular health.

To perform this exercise, follow these simple steps:

1. Start with your hands and feet touching the floor, body bent, and butt up in an upside down ‘V’ shape.
2. Bend your elbows to bring your body towards the floor.
3. When body is close to the floor, raise upper body as far as possible.
4. Return to the original position and repeat.

That concludes this list of 5 Best Pushup variants. If you want to know the benefits of doing pushup every day, read What Are the Benefits and Risks of Doing Daily Pushups?

Thank you.