For those who train at home without using a lot of material, push-ups are one of the main and most effective exercises that can be used to develop the upper body area.
Get to know four variations of the push-ups to diversify your training.
To do the declined push-ups we need a bench or some support that provides an inclination.
Placing the feet or shins on the bench, we perform the movement of the push-ups as shown in the image.
This movement works more on the lower chest area compared to normal push-ups.
As with declined push-ups, in the case of inclined push-ups we need some support to provide height to the movement.
Placing the hands on a bench or similar support, the movement is performed with some inclination, focusing more on the upper chest.
Wide push-ups are a variant of push-ups where the main difference is the opening of the arms.
In this type of exercise we open our arms slightly more, which will work the chest in a more intense area than in normal push-ups.
This is the most difficult of the 4 exercises!
Finally, in short push-ups, we bring the hands closer to the ground and do an exercise more directed at the arms, working the triceps more intensely.