3 types of push-ups that cannot be missing in your training

Whether you love them or hate them, you can’t deny that push-ups are an effective upper-body exercise. And you probably already know that you can modify them to make them a little easier or to make them even more challenging.

But did you know that you can do different types of pushups to work specific areas of your body? A few minor changes can totally change the muscles being worked during the movement.

So it’s time to test your strength with these three push-up variations that you can integrate into your next workout:

perfect lizard

  • Place your hands shoulder-width apart.
  • Roll your shoulders back and down.
  • Keep your body in a straight line and lift your hips.
  • Tuck your tailbone down and press your belly button in toward your spine to engage your abs.
  • What is worked? Pectorals, shoulders, triceps, abs, back and buttocks.

diamond lizard

  • Place both hands at shoulder width.
  • Join the tips of your thumbs and both tips of your index fingers to form a diamond with your hands.
  • Rest your palms together on the floor and raise your body.
  • Keep your body in a straight line and lift your hips.
  • Control the movement of your elbows back and avoid opening your arms too far out.
  • What is worked? Pectorals, deltoids (muscle located in the shoulder that has the function of raising the arm), triceps, buttocks, abdominals.

lizard on a chair

  • Place a firm chair and rest the palms of your hands on the floor.
  • Put your feet up on the chair and rest your big toes on the seat.
  • Keep your hands above shoulder height and push up as low as possible.
  • This is a combination between an open hands pushup and a deeper pushup.
  • What is worked? Rear deltoids, scapulae, external pectoralis major, biceps, abdominal obliques, gluteus maximus, wrists.