6 Intense Push-Up Variations You Must Try
Discover six extreme push-up styles, including one-arm push-ups and behind-the-back claps. Challenge yourself by mastering them all.
Push-ups engage nearly every muscle group, making them an exceptional full-body workout. If you're tired of the usual routines, it's time to elevate your training with some extreme push-up variations.
You've likely tried incline, diamond, slow, isometric, weighted, balance, and speed push-ups. Now, let's explore fresh, challenging versions to push your limits.
1. Archer Push-Ups
If you've dabbled in Street Workout, you might be familiar with the archer movement on the bar. The push-up version is similar: spread your hands wide and shift your body weight gradually from one arm to the other while extending the opposite arm out to the side.
2. Lever Push-Ups
Extend one arm and place your palm on a basketball. Use the other arm to lower and raise your body. This exercise serves as a progression towards mastering one-arm push-ups.
3. One-Arm Push-Ups
Few can perform these correctly, but they are among the most effective push-up variations. If you haven't mastered them yet, they offer an excellent goal to strive for.
4. Behind-the-Back Clap Push-Ups
Clap push-ups are common, but clapping behind your back adds a new level of difficulty. It requires a powerful upward thrust, quick hand movement behind your back, and precise landing. It may seem simple at first, but it demands caution and skill.
5. Wide Finger Push-Ups
You've probably tried wide push-ups, but performing them on your fingers is a whole new challenge. This variation forces deeper and more demanding reps, increasing overall muscle engagement.
6. Crossed Forearm Push-Ups
This move might be tricky at first, but consistent practice will help you master it. Follow the demonstration in the video and keep pushing yourself.
Push-ups are among the best exercises for home workouts, offering far more potential than most realize.
Challenge yourself—try these six intense push-up variations today.
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