✅ 10 BEST PUSH-UP VARIATIONS FOR ALL LEVELS!!

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10 EFFECTIVE ARM BEND VARIATIONS FOR ALL LEVELS

THE FIRST VARIATION IS THE “PUSH” AND WALL BEND.

This variation of the bend is performed vertically and with a certain inclination, using a wall or a step. In this second case, the upper body is higher than the lower body. The greater the angle between the body and the floor, the easier the bending becomes.

Position your hands properly and bend your arms, simulating the movements of a push-up. Then give a very strong push until your hands are no longer touching the wall. Keep the abdomen tense and return to the starting position, already splicing in the next push-up. When "landing" on the wall, remember to relieve your elbows to avoid hyperextension.

THE SECOND VARIATION IS THE INCLINED BEND.

Is wall bending too easy for you? So, you can now move to the next level. Use a chair or box and do push-ups using them for support. Make sure your hands are directly under your chest and that your core muscles are tight.

THE THIRD VARIATION IS THE BEND WITH KNEES SUPPORTED.

This variation of the pushup is done on the floor. Support your body weight on your knees instead of your toes. Raise your feet and cross your calves in the air, or keep them on the floor: whichever is easiest for you. Assume the push-up position, placing your hands directly under your shoulders. Knees on the floor, tense your core. Slowly lower your upper body using your arm and shoulder muscles. Return to the starting position by pushing your body up. Keep your back straight. The upper body must remain stable.

THE FOURTH VARIATION IS THE BENDING WITH KNEE DROP.

Start this exercise in the regular push-up position. Tense the core. Now, place your knees on the floor and do a push-up. When you're done, stretch your legs again, controlling your body tension, and start again from the beginning.

With this exercise, you will slowly gain more body tone, making it possible to hold the position longer.

THE FIFTH VARIATION IS THE UNILATERAL BEND.

For this variation, you'll start with your hands on the floor closer than shoulder-width apart (as if it's a narrow base pushup). Keeping your knees (or feet) steady, lift your right hand up and move it farther to the right than you do during the pushup. Push your body up and bring your right hand back to the center. Repeat the movement using your left hand.

THE SIXTH VARIATION IS THE “UP AND DOWN” BEND.

This exercise strengthens the body, arms and helps to gain muscle tone. Start in the push-up position, but with your arms extended. Then go down to the floor plan position. Return to the starting position by pushing your body up. Keep your body as stable as possible without rotating your pelvis. During the exercise, keep your legs and glutes tight. If you need to take a break, hold each position for a few seconds before moving your arms up and down.

As the name says, it is a push-up performed in combination with the low plank. Get into a low plank position on your elbows. Make sure your elbows are positioned directly under your shoulders. Lower your chest towards the floor and feel your shoulder blades come together in your back. Then concentrate the force in the forearm to, again, push the body up.

THE SEVENTH VARIATION IS THE COMMANDING BEND.

First, do a normal push-up with your body resting on your hands and toes. After a push-up, activate your core and bring your right knee to the outside of your right elbow. Immediately return with the leg. Do another normal push-up and repeat the knee movement, but moving your left knee towards your left elbow. This variation really works the oblique muscles of the abdomen!

THE EIGHTH VARIATION IS THE PIPING BEND.

This pushup variation works the shoulders and triceps hard. Start in the "downward facing dog" yoga pose. The weight of the body rests on the tips of the toes and the palms of the hands. The arms are close to the chest. Now, bend your elbows and lower your torso towards the floor. Then push the chest up again. The strength should come from the shoulders, not the hips. The smaller the distance between the legs and hands, the more difficult the exercise becomes. Thus, the shoulders work more intensively.

THE NINTH VARIATION IS THE BEND WITH POLYCHINELO.

Start in high plank position with your feet together. As you lower your torso into the push-up, jump up and spread your legs. When you come up with your torso, jump again and close your legs. Want to see your heart rate go up? Bet on this variation of flexion.

Want to increase even more challenge?

Try jumping with your arms into the push-up while jumping with your legs. That's for the "muscles of steel" guys, huh?

THE TENTH AND LAST VARIATION THAT I WILL PRESENT YOU IS THE ALLIGATOR BEND.

#pushups
#calisthenics