The Push-up

The push-up can be one of the easiest exercises, but with a little bit of variation, can be one of the hardest. I'm going to start with what a 'normal' push-ups is, then the easiest push-up I know, and work my way up to the hardest.

The normal push-up is quite basic, and you probably already know how to do one. Just in case you don't, here it is: to start off get in a 'plank position' (body straight feet and hands on the ground with your arms extended), then let your body down so that your arms are bent at 90 degrees. There are a few variations on the normal push-up that can be still considered "normal". I'll get to those eventually.

The easiest one I know of is "the girl push-up". I don't think it should be named that because most girls can do a normal push-up, but it is what it is. The girl push-ups is just like a normal push-up, but you have your knees on the ground, making your load much lighter and requiring less core strength.

The next up is a incline push-up. This one is just like a normal push-up, but instead of having your arms on the floor or ground, you put them on a solid object 1-3 feet high and do push-ups like that.

The next one up would be the normal push-up, but I'll describe the "normal" variations. The first one is you put your hands under your shoulders or slightly farther down your torso with your arms pretty close to the body. This isolates your chest more than your triceps. The other variation is with your hand at shoulder level, but out wide, not close to the body. This isolates your triceps more than your chest.

The next hardest would probably be a fist push-up. Exactly the same as a normal one except your hands are in fists. This is better for your wrists if you have weak wrists, but can be painful to the knuckles depending on your weight, hand size and what surface you're doing push-ups on. The reason this one is harder than the normal push-up is that you have to balance you body a little more (engaging your core muscles), and you can 'go a little deeper' in your push-up.

The next is the dumbbell push-up. This is in my opinion better than the fist push-up in every way. All you have to do is grab dumbbells while you do push-ups. This is also very good for people with weak wrists. The reason why I think it's better than a fist push-up because it works on your grip a little, and you can go even deeper in this push-up than the fist push-up, and it doesn't hurt your knuckles!

I'd say the next one would be a stacked foot-staggered hand push-up. This one is like a mixture of both the normal push-ups, with your feet stacked (optional, feet stacked makes balancing much harder thus engaging your core). The way you mix the normal push-ups is by putting one of your hand by your side, the other up by your shoulder and out wide. When you go to the down position your arm that is by the shoulder goes out to the side, and the other one by your side goes parallel with your body. Switch hands every 3-5 push-ups. This one works your core a lot more than your normal push-up.

The next one I'd say is the decline push-up. It's pretty much the reverse of an incline push-up. your feet are 1-3 feet off the ground on a solid object, your hands on the floor. This works more shoulder than chest, which maybe what you want! This also makes a lot of blood flow to your head, so be carful.

I'd say the next is the diamond push-up. If you have a really strong core, but weaker shoulders, than this would be easier than a decline push-up. The way you do this push-up is by putting your hands together under you, making a 'diamond' with your hands. Going a little more than 90 degrees is good! This is a fun one!

I'd say a prison cell push-up would go here... A prison cell push-up is like three push-ups in one. To start, put your arms in the air, then snap down, put your hands on the ground and throw/snap your legs back (or walk your legs back if you can't snap or throw you legs back). Now do a push-up, then bring your right knee to your chest, do a push-up, bring your left knee to your chest, then do a push-up and jump into the air ending with your arms in the air. That's one, now repeat!

The dumbbell raise push-up (I made up the name, forgot what it was really called). To do this one do a push-up with dumbbells, once you get up bring one of the dumbbells even with your body, do another one and switch arms! This one varies greatly on the list of push-ups. It all depends on the weight you're using!

The finger push-up. Yeah. This one hurts, unless you have really strong hands. This in this one all you have to do is a push-up, but on the tips of your fingers. I don't like this push-up one bit, but it's great for working on block starts in track.

The next push-up is a single clap push-up. In this one you do a normal push-up, and snap back up, throwing your body up and then you bring your hands together, clapping. On your way down catch your self into the next push-up and repeat! This one could be considered easier than the finger push-up, but that just depends on your body's strength. Warning: if you can't complete this one and try it, it will hurt your face.

Ok, here's the 'cheating' one arm push-up. Do a push-up with one arm, but have the opposite leg out wide balancing your body. Example: your right arm is doing the push-up, so your left leg is out wide.

Now to the great (easy variation) handstand push-up! This one isn't too hard, because you use a wall and spotter. Just do a handstand against a wall, and do some push-ups! Very challenging! Also it works your shoulders, not your chest.

The Plank to Chaturanga Run! This one hurts. To start off get in the 'plank' (up) position of a push-up and start running in place. Do this for ten seconds, then go to the Chaturanga (down, so at least bent at 90 degrees) position and continue running in place, but your legs will be going to your sides. Hold that for 10 seconds, come up and you did one! Repeat! If you have very good cardio and not-so-good strength, then this could be easier than a handstand push-up.

Two clap push-up. Do a clap push-up but clap once in front of your chest, and once behind your back, the try and catch yourself! Tricky one!

Now I'd say the 'real' one arm push-up is next on the list. Just do a fake one with your legs together and in line with your body. Good luck, I haven't done one yet. I've come close, but haven't got it yet!

I'd say the three(+) clap push-up goes here. It's like the two clap, but with three claps, or more if you can! I haven't don't this one yet, though I have gotten three claps, just all in front of chest. This one could be considered easier than a one arm push-up. I put it here because it will probably take some mental power to risk doing it! (unless your are on a mat)

To finish it off I'd say the one hand handstand push-up wins. It's a toughy. I would put a clap handstand push-up next, but I don't even know if that's possible...

Now I must add if you want to make most of the workouts (not the handstand) in here harder, add a decline, or for easier an incline. Another way yo make them harder is to add a weighted vest (recommended) or have someone stand on your shoulders while you do them (not recommend). Oh, and just so you all know, I'm sure there are more variations of the push-up, but I don't feel like looking them all up. These are just the ones I remember.

Push-ups are great full (mainly upper) body workouts and don't require much for equipment, so do them!