Choosing the Push Up that is Right for You

What comes to mind when you think about push ups?  If you are like most people, you probably have only one set idea of what a push up feels like and looks like, but the reality is that there are actually several different types of push ups that can be added to your workout routine.  Therefore, it is a good idea to learn more about the various types of push ups so you can choose the one that best suits your current fitness level as well as your fitness goals

The Modified Push Up

The modified push up is often referred to as the “push up for girls” because it takes into account the lack of upper body strength that most women experience.  Whether you are male or female, the modified push up is a good place to start if you are just getting started with your workout routine. 

To do a modified push up, you keep your knees bent and on the floor while your keep your hands shoulder width apart with your palms flat on the floor.  Then, raise and lower your upper body as you workout your triceps and chest muscles.  By building up your chest and arm muscles in this way, you will be better equipped to take on the standard push up.

The Standard Push Up

Standard push ups are the ones that most often come to people’s minds when thinking about this type of exercise.  This type of push up varies from the modified push up because you do not keep your knees on the ground.  Rather, you focus on keeping your back and butt straight while balancing yourself on your hands and your toes.  Just as with the modified push up, your palms should lay flat on the floor and your hands should be shoulder length apart.  You should keep your feet spread about shoulder length apart as well.

The Diamond Push Up

Once you have built your chest and arm muscles up with the standard push up, you may be ready to take it to the next level with the diamond push up.  Rather than keeping your hands shoulder length apart, you keep them close together and form the shape of a diamond with the index fingers and thumbs of both of your hands.  Your feet should still be about shoulder length apart and you should still keep your back straight while raising and lowering your body with this type of push up.