3 Push Up Variations to Activate your Upper Body Muscles
Different kinds of push ups
We are going to be moving away from a standard push up to activate more muscles in your body in this post. A simple variation can alter the way muscles work together while strengthening and stabilizing them in the process. These are perfect workouts to do anywhere, include them in your upper body workout at the gym, or even at home!
For a more detailed explanation of each push up variation, check out our YouTube video here or below!

Pike Press
- Start in the push up position
- Bend your hips while simultaneously “pushing away the floor” with your hands
- Bend your elbows/perform a push up while maintaining your hips in the air

Bicep-Biased Press
- Start in the push up position
- Rotate your hands around so that your fingers are pointing towards your feet (as best as possible)
- Perform your push up

Wide Grip “Walk About” Push Ups
- Start in your typical push up position
- Move your right hand out to the side (about 2 body widths)
- While “leaning” on the outstretched hand:
- Bend the outside elbow (right side in this case)
- Try to maintain a relatively straight elbow on the opposite side (left in this case)
- The key is to emphasize a “one sided” press
Check out the video below for a more detailed explanation of each push up variation as well as some useful tips!
Exercises
The Fall Fitness Guide: How to Maximize Your Outdoor Workouts Without Breaking a Sweat
Why you should workout in the fall, and why it's even good for you.Bear Paddle The first option is a bear paddle. A bear paddle is an alternate form...
10 Min. Quad HIIT Workout
High Intensity Interval Training (HIIT) for Quads Here is our High Intensity Interval Training workout for your quads/thighs. Are your Quads feeling...
Advanced Core Exercises
Advanced Core Exercises If you're looking for some difficult and advanced core exercises, check out the ones below! If these are too hard for you,...
Tight Hips? Try out these Quad Stretches on your Stairs!
How do you stretch your quads? If you have tight hips and thigh muscle tightness, doing these stretches can help ease the tightness. These exercises...
9 Minute Intermediate Core Workout
Intermediate Core Exercises If you're looking for a core workout that isn't too advanced or easy, try out our INTERMEDIATE Core Workout!Supine Leg...
Best Quad Strengthening Exercises on Stairs
How to strengthen your quads This Quad strengthening workout features eccentric movements, this means slow movement downwards, and quick movement...