The Essential Push-up Variations for Toned Arms
When you think about the most effective bodyweight exercises, push-ups should come to mind. As a total-body exercise, push-ups challenge your entire upper body, core, glutes, and legs. That's right—it takes every major muscle group to lower and lift your body from the ground.
"They're [push-ups] great for building strength without equipment. In a traditional wide grip, the chest is the major muscle group worked. If done properly, push-ups are also a really great core exercise because you have to keep your abs and back tight and supported through the whole repetition," explains Larysa DiDio, a certified personal trainer and creator of Tone Up in 15, an exercise DVD with five 15-minute strength training workouts that target different areas of the body.
No matter your fitness level, you can easily intensify or dial down a push-up by changing the placement of your hands, lifting your hands or feet, and incorporating more movement in your legs. If you're a beginner, for instance, you want to start with a modified push-up on your knees until you're able to build greater upper body and core strength. And if you're a seasoned athlete, maybe you'll challenge your balance and core stability by incorporating shoulder taps.
"As you progress in push-up variations, strength is increased through increased core engagement, increased engagement of minor muscle groups—namely triceps—and the introduction of balance," DiDio says. "The more unstable the push-up, the harder it is to perform, and the more you have to draw on increased strength," she adds.
To ensure you're challenging your body in new ways, we put together the best push-up variations to try as you progress. Incorporate a variety of them into your current workout routine for eight to 12 reps each. "Consistency is key. The more consistent you are in doing them, the stronger you’ll get," DiDio says.
Equipment: Gaiam Reversible Yoga Mat
Apparel: Sweaty Betty Power Workout Ankle Leggings, Sweaty Betty Stamina Sports Bra, Athleta Speedlight Tank in Neon Orange, and Mizuna Wave Shadow 2
No muscle goes unchallenged.
