10 Pushup Variations From Beginner to Advanced

Henry Halse
byHenry Halse
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10 Pushup Variations From Beginner to Advanced

There’s one exercise that never gets old:俯卧撑. It’s not an easy exercise, which makes it a source of frustration for many. Depending on how strong you are, the俯卧撑can rival the卧推in terms of strength gains.

一项2015年的研究发表在Journal of Strength and Conditioning Researchshowed that adding aresistance bandto the pushup made it just as hard as a weighted barbell bench press. Whether you think pushups are too easy or too hard, chances are you simply need a variation.

俯卧撑主要使您的胸部,肩膀和三头肌肌肉发挥作用。他们还可以发挥您的AB肌肉,尽管您可能不会在那里感觉到。将其视为移动的木板。您想保持腹部僵硬,使您的背部在整个运动中保持直立。对于所有俯卧撑变化都是如此。

另一个常见的错误是带领你的头。如果您的额头在胸部前碰到地面,那么您的头会在掉下来的情况下带头太多。保持下巴,以便您可以完成全部运动。

1. PUSHUP FROM KNEES

Starting from your knees, instead of your feet, reduces the amount of body weight you have to support and makes it easier on your upper body and core.

The move:On your knees, plant your hands shoulder-width apart on the ground in front of you. Lower yourself until your chest is an inch above the ground then press back up. Keep your body in a straight line from your shoulders to your knees.

2.负(偏心)俯卧撑

To get used to the sensation of a full pushup, you’re simply going to lower yourself down to the ground under control.

The move:Start in a plank position with your feet and hands on the ground. Your hands should be under your shoulders. Slowly lower your body to the ground. It should take about three seconds to do the full rep. Ideally, your chest should touch the ground before your hips. Don’t worry about pressing back up, just come up on all-fours and repeat the movement.

3. TRX PUSHUP

This exercise can range from easier than a pushup to much harder depending on where you plant your feet.

The move:Stand behind a TRX and grab the handles. Lean forward with your arms straight and the handles in front of you. Lower yourself down until your thumbs touch your chest, then press back up. If it feels easy walk your feet back and try again. If it’s too hard, walk your feet forward and repeat.

4.伸出的俯卧撑

要感觉到在不挣扎和牺牲形式的情况下做一个完整的俯卧撑的感觉,请用高架表面为您的手。沙发,床或举重的长凳。

The move:将手放在高架表面上,并以直线直线进入俯卧撑位置。放下自己,直到胸部接触表面,然后向后压。如果太容易了,请找到一个较低的对象。如果太难了,请找到更高的东西。最终,您的目标是降低物体的高度,直到您从地面进行俯卧撑。

5. HANDS CLOSE PUSHUP

这种简单的变化使您感到在新地方的燃烧。

The move:Set up with your hands directly under your chest muscles and perform a pushup with this narrow stance. There’s more tricep muscle involved in this variation when compared to a standard pushup.

6.哑铃俯卧撑

While it might not seem like a big deal, performing pushups while gripping dumbbells lets you get a few inches lower — and is much more challenging. Plus, if you keep your wrists straight it can take pressure off the ligaments in your wrist. You can also use pushup handles for this variation.

The move:将哑铃或手柄放在通常将手放置的地面上。抓住手柄并进行完整的俯卧撑。最后几英寸是最佳位置,因此缓慢地降低自己,并以尽可能低的控制权,然后向后压。

7. LATERAL PUSHUP WALK

如果您有额外的空间,则这种变化使您移动不仅仅是常规的俯卧撑。

The move:进行俯卧撑,然后向右走一步。向右迈出一步后,进行另一个俯卧撑,然后向左退后一步并重复。

8. FEET-ELEVATED PUSHUP

Elevating your hands makes the pushup easier, but elevating your feet does the opposite.

The move:用脚在高架表面上进入俯卧撑位置,例如盒子或长凳。该物体不需要太高,地面1英尺的表面足够。执行正常的俯卧撑。但是,感觉如何将自己的体重推向底部。它应该给您的胸部肌肉带来更多压力。

9. plymetric拍手俯卧撑

这种高飞的俯卧撑变化仅适用于那些掌握了常规俯卧撑并需要更具挑战性的人。

The move:Start in a plank position. Lower yourself until your chest is just above the ground. Then, push yourself up and fast as you can. Think about driving your hands through the floor. As you rise up, quickly clap your hands together. Then, plant them on the ground as fast as possible to catch yourself. Reset fully after each rep.

10. ASSISTED ONE-ARM PUSHUP

俯卧撑精通的最终测试是单臂俯卧撑。这是非常困难的,定期进行俯卧撑还不足以为您做好准备。为了训练单臂俯卧撑,您需要一个阻力带来为您提供帮助。将乐队绑在一个关于头高的物体上。一只手抓住乐队,将其靠近您的胸部。将另一只手放在地面上,进入俯卧撑位置。

尝试一臂俯卧撑时,您的脚应该比正常宽。持有阻力带时进行一臂俯卧撑,这为您进行动作时提供帮助。随着更好的方式,请使用阻力较小的乐队,直到您可以自己尝试进行完整的单臂俯卧撑。

About the Author

Henry Halse
Henry Halse

Henry is a personal trainer and writer who lives in New York City. As a trainer, he’s worked with everyone from professional athletes to grandparents. To find out more about Henry, you can visit his website atwww.henryhalse.com, or follow him on Instagram@Henryhalse.

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