push up variations extra

muscles used with push ups:
Various muscles in the upper body work together during a push-up The main muscles targeted are:
Pectoralis major
Deltoids
Triceps brachii
Serratus anterior
Abdominal muscles
Coracobrachialis

Pectoralis Major:
These are the two large chest muscles primarily the pushing muscles of the upper body.
It makes up most of the upper body.
As you raise and lower your body during a push-up,
the pectoralis major is doing most of the work to raise and lower your body.

Deltoids: These are the shoulder muscles helping the pectoralis major to push the body during a push-up.
Although they are a weaker muscle group, they are crucial to all movements of the shoulder.
The rounded shoulder look is due to a well-defined deltoid.

Triceps Brachii: Triceps are situated at the back of the upper arm and help in extending the arm outward.
It makes up about two-thirds of the upper arm mass and is most exerted muscle during push-ups.

Serratus Anterior: The serratus anterior lies under the armpit at the back of the chest.
The muscles give the scapula a winged look.
These muscles are activated during a push-up and doing regular push-ups strengthens the serratus
anterior muscle helping in smooth movements during exercises.

Coracobrachialis: The coracobrachialis runs from the shoulder blade to the upper arms.
During a push-up, the coracobrachialis pushes the upper arm against the body,
which is essential to perform a push-up. A well-developed coracobrachialis muscle
is necessary for building upper body strength.

Abdominal Muscles: The core strength develops as the abdominal muscles
are engaged in a push-up. As the body is held in a prone position,
the abdominal muscles help the body brace itself.

Doing exercises that strengthen these muscles will improve push up performance

Doing bench press also improves push up performance


More push up variations
Some are really hard to do and really challanging
push up with left leg up
push up with right leg up

180 turn and 360 twist
Flying squirel with a 360 twist

The 360 planche
Do a 360 twist in planche position after a planche push up

Planche turns
Do a 90 degree or 180 degree turn
The 180 degree turn in planche is a planche flying squirel

Doing push ups with two dumbels
raising one dumbell to the chest after each repetition

Dumble raise to the side push up
Raise one dumble to shoulder hight extended

Dumble raise to the sky
Raise a dumble to the sky and tilt the body

Push up stance to crab stance to push up stance



Written by Jeffrey Koelewijn from Holland
In 2014