10 Best Calisthenics Push Up Variations for Muscle & Strength

Have you mastered the pushup and are you looking

for a bigger challenge?

What's up, guys?

It's Michael here from Calisthenics Family.

The push up is an

However, once you've mastered the pushup,

there are several reasons

First of all, you will build more upper body strength

as you will challenge your muscles in new ways,

which will build more strength over time.

Second,

you will increase your muscle

endurance by practicing pushup variations.

You can gradually increase the number of reps you can

perform, which will improve your overall endurance.

Third, you can target or emphasize

different muscle groups depending

on the type of pushup variation you choose.

And lastly, you will improve your body control

and prepare yourself for more challenging skills

in calisthenics by adjusting the difficulty of the pushup.

So enough reasons why you should not only train

a regular pushup, but

This video

I will show the

over the course of ten years of training.

Before I start.

and make sure you watch

this video all the way to the end to discover.

also gives this video a thumbs up and subscribe.

If you haven't yet.

The first exercise is

This exercise targets the upper chest and shoulders

more than a regular pushup by elevating

the feet on object.

To execute,

Start in a pushup position with feet elevated,

hands, slightly wider than shoulder width apart and perform

a pushup by bringing your elbows alongside your body.

The second exercise is the

This exercise has more emphasis on the chest

and shoulders by placing your hands wider

than shoulder width apart.

To execute, place

your hands wider than shoulder width

apart with your hands, turned sideways

and perform a push up by bringing your elbows in.

The third exercise is the

This exercise places more stress on the triceps

by placing your hands close together in a diamond shape.

Place your hands close together

with thumbs up and index fingers touching

to a form of a diamond shape and perform a pushup

by bringing your chest all the way to your hands.

The fourth exercise is the

This exercise trains explosive power and speed

by adding a jump to the regular pushup.

Start in a regular pushup position, perform a

push up and explosively push off the ground to jump.

Make sure you land softly on your hands.

The fifth exercise is the bike pushup.

This exercise is more of a vertical pushing movement

and works the shoulders

and works the shoulders

more by elevating the hips and keeping the leg straight.

It's a fundamental exercise

for the handstand push up.

To execute,

Start in a downward dog position.

Walk your feet close to your hands

and perform a pushup with your legs straight.

All right.

These first five pushup exercises

are the ones that you should master first.

Once you can do at least

The sixth exercises is the

This exercise targets the chest, shoulders and back

by incorporating a downward dog and a cobra pose

to execute,

Start in a downward dog position, lower

your body into a cobra pose

and push up into the downward dog position again.

The seventh exercise is the

This exercise targets the triceps and shoulders

by combining

the tricep extension and a deep push up.

To execute, start in a regular pushup.

Bring your elbows to the ground

by bending them in and pushup into the regular pushup

position.

The eighth exercise is the

This exercise works explosive power and upper body

strength by adding a clap to the pushup.

To execute, start in a regular push up position,

Perform a pushup

and explosively push off the ground

to clap before landing.

Again,

make sure you land softly on your hands.

The ninth exercise is the

This exercise targets the chest and shoulders

by moving your body to one side during the pushup.

Start in a wide push position with your hands

turned outwards.

Shift your weight to one arm and move your other arm

to the side.

Perform a pushup while keeping your body

stable and your arms straight.

The 10th and final exercise is the

This exercise targets the chest, shoulders and triceps,

but also your lower back and core to keep your body stable.

The intensity of this exercise is much higher,

which builds more upper body strength.

To execute, start in a regular pushup position,

shift your weight to one arm and perform

a pushup while keeping your body stable.

All right.

So these were the

Remember to start with the basic pushup variations

and gradually progress to more advanced variations.

Always focus on good form

and proper technique to avoid injury

and to get the most out of each exercise.

Of course, we have also implemented

all these push variations

into a workout, programs, that you can find

and start in our calisthenics family workout app

So if you're looking for more challenge,

with your pushups or in general,

if you want to train in a structured and smart way

then definitely go

check out our plans in the app.

You can download

our app in the Google Play or App Store

and start all level one training programs for free.

Lastly, let's get into this

This week we will give away one set of our calisthenics

Family Parallels with Optimal Grip,

which is a

great piece of equipment to train your push up with.

So

after publishing this video,

the winner will be announced in next week's video.

Last video we gave away this item

and the winner will appear right here in the screen.

Congrats.

Let us know in the comments

And don't forget

to like subscribe and put your notifications on

so you won't miss next week's giveaway winner.

Thanks for watching

and I'll see you one of the next videos.

Peace out.