Narrow-arm push-ups
Narrow-arm push-ups focus on activating the triceps and require high shoulder stability. Narrowing the distance between your arms increases the need to control the elbow and shoulder joints, making this an effective strength test.
Start in a high plank position, placing your hands straight under your shoulders. Move your hands closer together than regular push-ups.
Extend both legs straight to the back, holding the body in a straight line from head to heel. Contract your abdominal muscles and tighten your buttocks.
Lower your chest close to the floor, elbows close to your body. Keep your neck straight, avoid letting your hips sag. Push yourself back to your starting position, maintaining a standard posture.
Perform 2-3 sets, each set 8-10 controlled repetitions. Rest for 60-90 seconds between sets.
Rhythmic push-ups
This variation emphasizes control rather than speed. Slowing down the downing stage helps increase muscle load-bearing time - an important factor in maintaining and developing muscle mass.
In a standard push-up position, arms slightly wider than shoulders. Contract your abdominal muscles, keeping your body straight.
Lower your chest to the floor for 3 - 4 seconds. Hold for 1 - 2 seconds in the lowest position without losing balance. Push yourself up steadily. Hold your elbows at a angle of about 45 degrees to your body.
Perform 2-3 sets, each set 6-10 repetitions. Rest for 60-90 seconds between sets.
Push-ups on an inclined plane
If the above variations are too difficult, side push-ups are a suitable option. This exercise reduces body load on hands and shoulders, and also helps build a foundation of strength for higher variations.
Place both hands on a bench or a sturdy table. Step back to form a straight line from head to heel. Tighten abdominal and buttock muscles.
Lower your chest closer to the support surface in a controlled manner. Keep your elbows slightly closed. Push yourself back to the starting position. Adjust the height of the surface to increase or decrease the difficulty.
Perform 2-3 sets, each set 10-12 repetitions. Rest for 60-90 seconds between sets.
