How to Build Major Muscle With Push-Up

It turns out that your sports instructors have been on something that you can do all these curls. The classic exercise is known to strengthen the arms, but it is also a great movement your core goal and your lower back. If it sounds too good to be true, remember that the form is important.

So all this crunches you do your lap? You can do something for you, but you sell quickly.

AZCentral.com shows that you will achieve these benefits if you remain aligned. When you think you master the basics, it's time to integrate new challenges into your routine. These challenges can arise in various ways. You can increase your representative, for example. Or add weight or resistance in the form of dumbbells or ribbons. But if you want to shake things up, you can try to squat in a completely new way.

There are dozens of dozens of ways to do squats. These can be fun and entertaining to try, but if you are serious about muscle mass, you might want to contract a little area. Some thrust changes target different muscle groups in the upper body, perhaps the emphasis on the arms or shoulders on the chest in contrast. Determine what you want, aim and a little spice.

Here are 10 variations of push-ups to try, if you feel a plateau feel, or just bored in the gym.

1. Spiderman push-up

Spiderman push-up

Spiderman push-ups is a challenge. 

If this is the strength of the breast and arm you expect, this movement should be at the top of the list. StronGains explained that these muscles are forced to work for this year's movements leg to work harder, which will shift your weight to different areas. The article went on to say that this movement is particularly good for the deltoids, pectorals and triceps, but it is also a great way to engage your heart. Men's fitness says that this variant is like a flash and a push-up at the same time.

Start in the standard push-up position with your hands firmly planted in front of the shoulders. When you lower yourself to the ground, lift the right foot off the ground and turn your knee to hit right elbow. If you increase the tip of the movement, turn the leg into the starting position and plant the foot. Repeat on the other side. Men's health shows how moves to do properly. Remember to keep the form more important than the number of representatives. Start small and increase as you get stronger.

2. Press the diamond-up

Diamond crunches working triceps.

Many people concentrate their efforts to build the larger biceps, so it is a good idea to give a little attention to your lapel. Very well says on this muscle group work is important to avoid the imbalances that can lead to injuries. Just do not overdo it because the muscle group is small and can not support as much weight as the other parts of the arm.

To make a diamond thrust, place your hands on the ground in front of your chest with your fingers and thumb pressed together to form a diamond shape. Your legs should be extended just behind you, as with any thrust. Lower your chest to the ground, then press the initial position again. Bodybuilding.com shows the movement and provides suggestions of variations. During this exercise to be effective, it is incredibly difficult.

BuiltLean also emphasizes that the movement of your wrists, shoulders and elbows will be difficult, so you might want to avoid it if you are injured on the parts of your body.

3. Clap push-up

The pulsations are not for those who do not master the basics. 

Before putting your eyes on these boys, giving a small leap and clapping between each push-up, you should take advantage of this change. Fitness male said that this exercise helps to generate explosive energy during the pecs develop. These muscles will help to carve a carved breast and can stabilize your shoulders, which reduces the risk of injury.

The movement is quite simple. Start in the plank position with arms stretched out and hands planted on the floor in front of you. Lower yourself to the ground, then follow quickly, place your hands and step back into the plank position. Bodybuilding.com explains that beginners should consider having their feet started a little farther away. If you upgrade you can bring your pieds.

4. A mixture of the hand and a leg push-up 

Femme a push-upCette change can make the imbalancesHelp equalize. | IStock.com/undreyAlors that the name is not exactly visual, this variation of push-up is the one that you should start working in your routine. This movement helps your anterior serratus muscle is important in order to keep the correct posture. Livestrong.com shows in this area deficits your shoulder blades that can bring movements of the épaule.Commencez in the position of the plate block and limit, with the hands dDirectement planted to the shoulders. Move the left hand a few centimeters ahead of the right hand and lift the right leg off the ground. Keep your heavy heart and leg raised, lower your chest to the ground. Return to the starting position to complete a repetition. Livestrong.com starting five to ten before the turn on the côtés.

5. Take push-up

The man made a big push-up leg

The push-up jacks are as difficult as they sound.

People who fear time often struggle to determine if they are better able to make cardiovascular or strength training, but you have to integrate the two into your routine. Instead of one or the other of choice, watch the moves like this intense push-up alternative that connects the two. Start at the same plank position as you would for a regular push. When you lower your chest to the ground, jump as far as possible the legs at the sides. When you raise to the starting position, raise the legs together. For Very well, check for a diagram showing the proper technique.

6. pressed Feet

High leaves

Feet increase the load.

If standard curls begin to become easy, your feet will become more difficult. The life of Daily Burn remarks to perform this movement, which are very similar to the one tilt bench, so this is a good choice for those days when you do not get into the gym. To perform this exercise, you will need some sort of items that will raise your feet about 12 inches from the ground. Therefore, lower yourself to the regular starting position. Keep your forearm vertical, lower your chest to the ground, then return the initial position.

Even if you can increase your efforts even more by increasing your feet, you should consider the muscle group that you want to appeal to. AZCentral.com tells the feet to move across the hips from a chest exercise to a shoulder exercise. This can be a good thing, but people's shoulder injury may be cautious.

7. Atomic Flexions

Man in the lower phase of a push-up in an empty space

Get ready for a serious workout with this variation of push-up. | IStock.com

You do not have to push yourself through a series of atomic bends to collapse, but it could happen independently. The atomic push-ups add another level of complexity in the mix you have to hang feet from some carriers and carry the push-up. It's really not so complicated - the only twist that has been thrown in the mix is ​​that you put your feet in the strap to put more weight on the upper body.

Developed as part of the TRX training regimen (the ligaments), this particular change will increase the pressure on your body and requires you to make more effort to get off the ground. You will feel the most in the shoulders and breasts, and even in the legs, because you will keep them up to date while pushing up.

8. Single Lifting One-Armed Push-Up

Athletes perform knee bends during the 36th Annual hi women in sports on stage

These athletes show how to do knee bends. | Jemal Countess / Getty Images

If you really want to challenge the mix, try to squat while holding an arm held in front of you. You have probably tried a one-handed push-up front, but you usually have the unused hand behind your back. Try to keep it up when you get up and down. This allows you to distribute your weight and balance while doing a push-up by hand - a challenge alone.

Before doing this, try to push it up with one hand down. This tutorial breaks Muscle is a great place to start. If you are familiar with your abilities as much as possible, try raising your arm.

9. Pseudo Board

One carries pulsations in the park

Even small changes can make a big difference. 

The pseudo board will often change the push up as more difficult than you can. You need to reposition your hands and stretch your arms (as seen above), while some people turn their hands 180 degrees, so the fingers point toward your feet. It may not be after much, but it gives a shot after what makes it very difficult - you engage in muscles that you do not often use and balance in the mix.

Ultimately, many people hope to be able to get their lower body completely from the ground; They end up completely balancing on the hands and then perform the push-up. It is incredibly difficult, and most people have enough problems to keep in the air as it does for push-up.

10. Pike push up

A woman is doing a headstand in a park

If you need a serious challenge, try to turn things upside down. 

If you really want to go crazy, you can try the spit push up. This exercise is really meant to aim your shoulders rather than your chest and requires that you reach a position close to your head. You can really think about doing a push-up in the position of your head, although this is done with your lower body bent to the ground. The goal is to increase the strength so you can possibly do a push-up above, and be the envy of all your friends.

A great way to start training is to get your body at an angle of 90 degrees and to squat in that position. Men's health is a good example that is worth testing, which makes this exercise much less intimidating. From here you can master the challenge.