There are many push-up variations, and although the push-up is termed as one of the most difficult exercises, its impact on the body cannot be overemphasized. It helps to enhance the cardiovascular system, prevent lower back injuries, improve the posture, and much more importantly, increases functional strength via full body activation, among other benefits. Below are five variations of push-ups that you should know about.
1. Knee-to-elbow push-up
Starting from the top of the push-up position, maintain an upright back and lower your torso. Then, bring your knee to the outside of your elbow at the bottom of the push-up, and return your leg to the starting position. Extend through your elbows till you reach the top of the push-up, then repeat on the other side.
2. Warrior push-up
From the bottom of the push-up, keep your elbows bent and torso straight, then extend your elbows to reach the high push-up position. Turn at the shoulders, with one hand directed toward the ceiling as high as possible, then reverse the motion and return to the starting position.
3. Knee-to-chest push-up
From the top of the push-up, maintain an upright back, and lower your torso. Then, press back up with your arms and bring one knee up beneath your chest, at the top of the push-up. Return your leg to the original position without your foot touching the ground, then lower yourself back down. Lift the opposite leg, and repeat the process.
4. Hip twist push-up
Begin at the top of the push-up position with your elbows extended and torso upright. Then, kick your left leg under and across your body and lower your chest to the floor. Ensure that your hips don’t touch the ground, then extend at the elbows and return to the starting position. Repeat on the other side.
5. Inside leg kick push-up
From a low push-up position, extend your elbows so that they reach the high position, then turn at the shoulders at the top of the movement. Kick one foot under the body, as high as you can, while you touch the toe with your other hand. Return your foot and hand to the starting position and lower yourself to the start. Repeat on the other side.
To get the best of these push-up variations, you have to master the regular push-up. Your back must be flat, abs tight, butt down and your shoulders rotated till the crook of your elbow faces forward.
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