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Types of push-ups

There are many different types of push-ups, each targeting different parts of the body or aiming for different training effects.

  1. Standard Push-ups: This is the most basic form, with palms positioned shoulder-width apart and the body maintained in a straight line.
  2. Wide Grip Push-ups: Similar to standard push-ups, but with palms positioned wider than the shoulders, this type focuses more on the pectoralis major (chest muscles).
  3. Close Grip Push-ups: Palms are positioned narrower than the shoulder breadth, this way focuses more on the triceps and inner chest.
  4. Diamond Push-ups: The fingers form a diamond shape placed in front of the chest, primarily working the triceps and the inner chest.
  5. Single-leg Push-ups: A variant of standard push-ups, with one leg raised, adding a challenge to core stability.
  6. Inverted Push-ups: Feet are placed at a higher place (like a wall), with the body in an inverted position, mainly working the shoulder muscles.
  7. Spiderman Push-ups: While performing a push-up, bend a knee towards the corresponding elbow, then switch to the other side, increasing the core involvement.
  8. Explosive Push-ups: Push up forcefully and quickly during the upward movement, causing your hands to become airborne, which can improve explosiveness and strength.
  9. T Push-ups: After a push-up, rotate the body, causing the body and arms to form a T, increasing the challenge to the core and balance.
  10. Russian Twist Push-ups: Rotate the upper body during the down phase, one hand extends forward, and the other extends backward, working the core and coordination.

Each type of push-up has its characteristics and training goals. You can choose the right type based on your personal fitness needs and level.