two crossfit girls push up exercise

10 Types of Push Up to Build Muscle and Improve Performance

The Press Up is a timeless and classic exercise, building strength, muscle and power. These 10 variations will test you in many different ways.

The simple push up is a tough exercise. While people at gyms spend lots of time on benches and other fancy equipment, push-ups may be an even more effective way to get you stronger, faster. And they’re far more versatile than people think.

Push-up variations strengthen your abs, back, legs — pretty much every muscle in your body.

10. BAND RESISTED PUSH UP

Band assisted Press Up

A great way to help control the movement

© Dilan Hurtado

Band assisted Push Ups are often recommended as a way of adding pushups to your training plan if you can’t do bodyweight reps yet. Reverse this round though, and band resisted Push Ups are a way of kicking your butt once you find bodyweight reps too easy.

Grab one end of the band in each hand and loop it over your upper back, then perform your Push Up as you would usually. These have the added benefit of increasing the load at the top as the band tightens, which increases triceps activation. Plus, the band tension as you descend forces you to control the negative portion of each rep.

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