5 Push-Up Exercises For Home Gym Workouts

Craig Ballantyne, CSCS, M.Sc.

Creator, Turbulence Training Transformation Contest
www.TransformationContest.com

You're going to discover 5 unique push ups that will not only allow you to incorporate bodyweight training into your workouts, but will also give you the flexibility to do them at home, while traveling, or at the gym.

Armhävningar / Push up / Press up / Militrarmhävningar 1

The great thing about these exercises is they not only train your chest and your abs, but they also work to improve shoulder mobility. So, if you happen to sit at a desk all day, chances are you are immobile in the shoulder region.

By doing these push ups you will create extra movement in the shoulder blade area, as well as relief from neck and rotator cuff pain.

So the 5 push up exercises I'm going to show you are: spiderman, grasshopper, push up plus, T push up, and the elevated push up.

1) For the spiderman push up you will want to be in the regular push up position. As you go down, bring your knee up to your elbow, and returning your knee back to its original position on your way back up. Alternate sides.

2) When doing the grasshopper, as you go down, your leg will come across your body, and return to its original position as you push up. Alternate sides.

3) For the push up plus, place your hands in a more narrow grip than you would with a regular push up. Go down as normal, and then when you push up, once at the top give a little extra push and feel the stretch in your shoulder blades. So the blades will come together on the way down and then apart at the top, helping to improve your mobility.

4) In the T push up position, you will go down, as you push up, rotate outwards into a T position, and then back down again. Alternate sides.

5) The last variation of the push up is the elevated push up. To perform this you will need a step, a block, or anything that will allow you to elevate 4-6 inches. Perform a regular push up with one hand elevated. This exercise will work the finger-like muscles that come across the front of the torso.

So those are the 5 unique push ups that you can do anywhere, anytime in your home gym workouts to transform your body.

 
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  • Reno says
    Thanks for the tips, I should really try it out sometime instead of just considering it haha.
  • Prettyboy says
    I perfer the 6th style known as the womens press up....normal stance but with both knees on the ground so so so much easier than the other 5. I can do at least 15!!!!!!
  • barnes10 says
    Did you know the world record for 1 finger press ups is 126. I couldn't manage one actually I don't think I could manage any of the above with face planting into the ground.
  • LoonyT says
    Some diagrams would be useful, although I think I understand what the article is suggesting, there is great risk of injury if one does exercises incorrectly, as well as a loss of benefit.
  • Kiwi Gas says
    This is a nice little collection of simple-to-use exercises, particularly suited to those (like me) who feel more comfortable undertaking any gym activity in the privacy of home. No one to watch you collapse in a heap; drown in sweat; whimper expletives while sobbing in agony....
  • Marley says
    Push ups are good, you can start with a few and build up each week.
  • JohnGx says
    Agree with LoonyT that diagrams and/or a video would've been more user friendly. Reading text doesn't do it justice!

    For those interested in a pushup programme I recommend the 100 pushup challenge - it's a 6 week schedule that can cater for any fitness level. Check it out here:

    At the end of the day you're more likely to do more for your fitness level if you follow a regular routine rather than know of more pushup types. I appreciated learning that I'd get more shoulder joint mobility from doing pushups though!
    http://hundredpushups.com/

  • Dee says
    Spiderman pushups are great thanks for reminding me - how about plyometric pushups/clapping pushups or doing push ups with a partner and slapping palms in a shaking hands position when you reach the top - good for motivating each other esp if one of you is doing it faster.
  • Sam says
    I needed a change from my usual weight work outs and decided to use calisthenics and saw great gains. maybe do it 2 times a week with at least 3days in between when u are first getting started. Its pretty intense, but in time u will find it as a good basis to start your routines from, or create new ones.
    Warm Up

    Quality not Quantity
    ~40 dips 20 pullups 50 pushups with no rest~

    Lunges 20 x5

    Pseudo Pushups 10 x3

    Dips 10 x3

    Pistols 5 x3

    Pullups 5 x3

    jack knife Shoulder Push/Press 20 x3

    Hanging Leg Raise 10 x3

    Hand stand push ups 3 x5

    Front Lever Fatigue x3

    Dragon Flags 5 x3

    Tech Knee Raise with Extensions 10 x
  • Rugbylocos says
    This is making me tired just thinking about it. Right back to the couch and rugby watching, sounds so much easier!!

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