10 Push-Up Variations for Strength and Muscle Mass – Home Workout for Beginners

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Your beginner guide to the 10 best push-up variations that build strength and muscle mass for a bigger chest and stronger arms.
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Training at home has some advantages: it’s free (you don’t have to pay a subscription to a gym), you save time and you do the training in a familiar environment, where you don’t have to worry if any equipment is busy or if the music is too loud.

Do you want to do proper push-ups or are you looking for a push-up program? You are in the right place. Read this article to the end and you will learn about 10 push-up variations, and how to do push-ups correctly even if you have never done a push-up before.

Push-ups are a complex exercise aimed at developing strength, in which a person is in a horizontal position face down while raising and lowering the body with the hands. This is a universal, simple, and effective exercise.

For beginners who still don’t feel comfortable going to a gym, or for those who don’t have time, I thought of a workout that you can do in the privacy of your home, consisting of 10 push-up variations to help you increase your strength and muscle mass.

The 4 most important benefits of a push-up:

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Photo Source: YouTube

I like to do push-ups because they don’t require a special place and can save a lot of precious time for the modern man. 

At the same time, push-ups can be done without having negative effects and it is not necessary to look for contraindications – they can be performed by children and adults throughout life.

To do push-ups and get the benefits of these exercises, you don’t have to go anywhere! We don’t need a gym membership or a trip to the stadium. You can do it anytime, anywhere.

It is not necessary to buy special equipment. all you need is a relatively smooth surface, the floor to lean on.

The 4 most important benefits of push-ups are:

• Developing shoulder stability

• Strength development

• Development of muscle mass

Burning calories.

What muscles do push-ups work?

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Photo Source: YouTube

The good thing about push-ups is that they involve multiple muscle groups and depending on the variations you do, they can target different muscles.

Push-ups involve several muscle groups. Here are the muscles that classic push-ups work:

• Chest muscles

• Shoulders or deltoids

Triceps

The abs

• Serratus anterior.

The correct form of execution of push-ups

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Photo Source: Strong Made Simple, San Diego Personal Trainer

Push-ups are one of the most effective core exercises. 

When performing push-ups, there are a few things you should be sure to keep in mind:

First, your body should form a straight line from the top of your head down to your feet. Your arms should be at 90-degree angles when they’re holding up your weight. 

Second, you should be exhaling as you go down and inhaling as you go back up. 

And third, remember that it’s not just about how many push-ups you can do, it’s also about how well they’re executed!

The 10 Beginner Push-Up Variations are:

1. Wall Push-Ups

2. Regular Push-Ups 

3. Wide Push-Ups 

4. Knee Push-Ups

5. Plyometric Knee Push-Ups

6. Knee Plank Up-Down

7. Diamond Push-Ups 

8. Inclined Push-Ups

9. Declined Push-Ups

10. Sidestep Push-Ups.

1. Wall Push-Ups

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Wall push-ups are a great way to build up strength and flexibility in your arms, chest, and shoulders. They can also help you improve your balance and coordination.

They are also a good way to warm up before you do regular push-ups. They will improve your overall fitness level, which will benefit your life in many ways!

How to do:

  • Stand facing a wall, and place your hands on the wall at about shoulder height.
  • Bend your elbows so that your forearms are parallel to the floor and your palms are flat against the wall.
  • Push against the wall until your arms are fully extended, then lower yourself back down until your elbows are bent at 90 degrees and you’re in a “plank” position with your body straight from head to heels.

2. Regular Push-Ups 

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Regular Push-Ups are a great way to work your chest, shoulders, and arms. Regular push-ups also help improve your posture by strengthening your core. Here are some of the other benefits of regular Push-Ups:

It strengthens your upper body, increases metabolism (the rate at which you burn calories), improves coordination and balance, and improves overall muscle tone.

How to do:

  • Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
  • Bend your elbows and lower down until your chest nearly touches the floor.
  • Push yourself back up to the starting position, keeping your core tight as you come up.

3. Wide Push-Ups 

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They can help you build a strong upper body and improve your posture.

The wider stance allows your chest to reach a greater distance in front of you, which strengthens your shoulders and helps to correct imbalances in the chest and back muscles.

Wide pushups are also more challenging than regular pushups, which can help increase your strength and endurance.

Wide pushups also work your core muscles more than regular pushups. Your abs, obliques, and lower back muscles are used to stabilize your body as you perform the movement.

How to do:

  • Begin in the same position as you would for a normal push-up, with your hands wider than shoulder-width apart and your feet together.
  • Lower yourself down so that your chest touches the floor, then press back up until your arms are straight again.
  • Bend at the knees if needed to make sure you’re lowering yourself low enough for it to be a full extension of your arms, and do not let them rest on the floor!

4. Knee Push-Ups

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They are a great way to build upper body strength and tone your arms, chest, and shoulders. They’re also great for developing core strength and helping you with balance.

Knee push-ups are a great way to start working on full push-ups, but if you have limited mobility or strength in your arms or shoulders, then this is a good place to start.

How to do:

  • Get down on your knees with your hands on the floor in front of you and legs straight behind you 
  • Bend at the elbows, lowering your chest toward the floor until it touches
  • Press up again to complete one rep.

5. Plyometric Knee Push Ups

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Photo Source: Youtube

Plyometric Knee Push-ups are a great way to build strength and stamina in the upper body while engaging your core and lower body. This exercise is also great for improving balance and coordination, as well as helping you lose weight.

Plyometric training is an exercise technique involving explosive movements that use the energy generated by the muscles to move a weight or body mass.  

How to do:

  • Get into a pushup position, but with your knees on the floor. Keep your feet together and straight.
  • Keep your back straight and tight as you lower yourself down into the push-up position.
  • Lift quickly and explosively, keeping your knees bent as you do so.
  • Land softly back in the starting position and repeat (and don’t forget to breathe!).

6. Knee Plank Up-Down

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The knee plank-up is a great exercise for strengthening your core, increasing flexibility, and improving your balance.

The knee plank up strengthens your abdominal muscles, which are responsible for keeping you balanced and steady. This exercise can also help improve posture, which will make you feel more confident in all aspects of your life.

How to do:

  • Start in a plank position, with your knees on the floor and your hands under your shoulders. Make sure your back is straight and that you’re looking forward at all times. Engage your abs.
  • On one arm at a time bend your elbow to lower your opposite side down onto your forearm, then bring the other arm down to rest on your other forearm also.
  • Now, take one arm off the floor and place your hand down in the start position, and then do the same with the remaining arm so you are back in the start position and then repeat the process.

7. Diamond Push-Ups 

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It targets the triceps, which are the muscles in the back of your arms that help you raise your hands above your head. 

The triceps are also responsible for giving you definition in the back of your arms. Diamond Push-Ups work those muscles by challenging them in different ways than traditional push-ups.

It strengthens the upper body and core, increases flexibility and balance, and strengthens the arms, shoulders, and back muscles, helps improve posture and alignment of the spine.

How to do:

  • Get into a high plank position with your hands under your shoulders and toes on the ground. Place your hands together so they make a diamond shape in front of you.
  • Bend your elbows out to the sides so that they’re at a 90-degree angle, keeping them parallel with the floor throughout the entire movement.
  • Lower yourself until your chest touches the floor then push yourself back up to the starting position by straightening your arms again.

8. Inclined Push-Ups

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These are great for the lower chest and shoulders.

They also help you to develop stronger triceps, which are one of the largest muscle groups in your body.

Inclined push-ups are a good way to build strength in your chest and arms, while also improving balance and coordination.

How to do:

  • To do an inclined push-up, place your hands on a bench or other elevated surface. Your body should form a straight line from your shoulders to your ankles.
  • Your arms should be in a locked position and at the same height as your shoulders.
  • Lower your body toward the ground by bending your elbows, keeping them at the same height as your shoulders.
  • Keep your back straight and make sure that you don’t allow it to sag or arch as you lower yourself toward the ground.

9. Declined Push-Ups

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It is a great way to strengthen your core, upper body, and lower body. Declined push-ups are a great way to build up your chest and triceps while strengthening your back and shoulders.

By doing declined push-ups you will be strengthening your back muscles, which helps improve posture and also reduces strain on the spine. By doing this exercise regularly you will also be able to increase your strength in other exercises such as squats and lunges.

How to do:

  • Lie face down on the floor and raise your torso by fully extending your arms, placing your hands directly under your shoulders with palms facing inward. Keep your elbows tucked close to your sides throughout the exercise.
  • Raise your feet on a bench or box; this is the starting position.
  • Lower yourself toward the floor until your arms are almost straight, hold the position for one second, then push yourself back up until you are fully extended again.

10. Sidestep Push-Ups

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Sidestep Push-Ups are a great way to build upper body strength. By doing these exercises, you are working your triceps, shoulders, and chest muscles. 

These exercises target these areas because they force you to move your arms in an upward motion while also pushing down at the same time.

In addition to this, Sidestep Push-Ups will help improve your balance and stability as well as improve your core strength and flexibility. 

This is because when doing these exercises, you must keep your body straight while moving through space with one foot on the ground and the other in the air. 

How to do:

  • Start in a high plank position with your hands directly under your shoulders.
  • Step your right foot to the side and lower yourself down into a push-up, pause, then push back up. 
  • Bring your right foot to the starting position, then, step your left foot to the side, lower yourself down into a push-up, and return to starting position.
  • Repeat for desired reps.

Last Thoughts:

Push-ups are the ultimate beginner exercise, they can be performed nearly anytime/anywhere and don’t require additional equipment or installation. So chances are you probably have a solid foundation of push-up skills. 

But if you’ve hit a plateau or want to improve your push-up technique then you might find one of these 10 push-up variations in this post helpful.

The push-up is a great way to develop upper body strength and muscle mass in your chest, arms, and back. It can also help to improve your overall core strength. 

By incorporating one of these variations into a regular pumping routine, you can enhance your chest and arm development even further (or just choose one variation for an added challenge). 

So whether you choose to master the technique of one variation or combine them all into your routine, there’s a push-up for everyone.

Everyone should be able to do this exercise, so if you still don’t know how to do push-ups, it’s time to learn.

I am almost convinced that with practice you will arrive at that formula of correct push-ups that will help you progress.

The most important thing is to never give up and try again and again until you succeed.

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