35 Best Push Ups Variations for Beginner, Intermediate and advanced

A push-up is a compound strength-training exercise that involves raising and lowering the body using the arms while face down in a prone, horizontal position. The classic push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the chest, arms, deltoids, lower back, abs and glutes. Push-ups are one of the most basic but rewarding all-around exercises you will find, and everyone from teenagers to older adults can benefit from doing them on a regular basis. Push-ups can be performed no matter where you are and, best of all, they are completely free—no expensive equipment or annual gym fees required! There are a whole hosts of push-up variations available to meet many needs. #Push variations and Muscle Worked Push-ups can be an excellent exercise for improving muscle strength and endurance. Adequate knowledge of push-up, anatomy, biomechanics, and variations helps to target the muscle as desired. In the standard pushup, the following muscles are targeted. —chest muscles, or pectorals minor and majore —shoulders, or Anterior deltoid and Posterior deltoid —upper and middle back muscles, including the latissimus dorsi, rhomboids, and Trapezius muscles —Back of your arms, or Triceps —Front of the upper arm, or Biceps —Abdominal —Serratus anterior, which sits on the side of the chest beneath the upper arm. Push-ups can be performed with a multitude of variations to bring about different muscular recruitment patterns. Many biomechanical variations of the exercise can be performed to alter muscle activity by providing either a lesser or greater challenge to the target musculature. These variations most often involve altering hand and foot positions, which impacts muscle recruitment patterns and joint stresses.