10 Pushup Variations That Build Your Entire Body


Ah, the pushup. Simple, cheap and brutally effective. First, it’s the ultimate upper-body exercise: It strengthens your chest, shoulders, arms and abs — and it can even improve your shoulder health.




Second, it’s the ultimate body-weight exercise because it offers so many variations that actually strengthen your entire body.

Ready for a great leg or back workout with the old-fashioned pushup? Read on for the 10 best pushups that will give you an amazing body-weight workout from head to toe.

1. RENEGADE ROW

Pushups are amazing, but too many pushups and not enough back exercises can cause problems like muscle imbalances, postural issues and shoulder pain.

Prevent it with the ultimate two-for-one: The renegade row. This move combines chest and a back exercise for an upper-body crusher.


2. MOUNTAIN CLIMBER PUSHUPS

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If you’ve taken a bootcamp class, you know the mountain climber is a great cardio exercise and a leg-killer. Make it a total-body move by doing a pushup in between — you’ll boost both your lower-body and upper-body endurance at the same time.


3. PIKE PUSHUP

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It’s hard to mimic overhead pushes with just your body weight (unless you can do handstand pushups). That’s where the pike pushup comes in: In the “pike position” — with your hips as high you can — push yourself down and up. Now, you can target your deltoids and traps far better than a regular pushup.






4. JUMPING PUSHUP

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Explosiveness will help you in any sport. While the traditional clapping pushup focuses on just your chest, a jumping pushup will activate all your fast-twitch muscles from your fingertips to your toes.


5. SPIDER-MAN PUSHUPS

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Pushups already target your core, but one quick tweak will take it to the next level. As you descend, bring one knee toward that elbow on the same side (which looks like Spider-Man climbing a building). Return your leg as you push and alternate sides. You’ll strengthen not only your six-pack muscles but also your obliques for a complete core workout.

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