Top 7 Pushup Variations to Sculpt Your Arms and Boost Upper Body Strength

Are you tired of the same old pushup routine? Bored with the basic up and down motion? Well, get ready to turn up the heat and take your pushups to a whole new level! In this article, we’ll explore the top 7 pushup variations that will not only sculpt your arms but also boost your upper body strength. So, let’s dive in and discover these challenging yet rewarding exercises!

1. Boost Your Upper Body Strength with Shoulder Tap Pushups

Shoulder tap pushups are a fantastic way to engage your core, shoulders, and triceps all at once. This variation not only helps in building upper body strength but also improves your stability. To perform this exercise, follow these steps:

1. Assume the standard pushup position with your hands slightly wider than shoulder-width apart.
2. Lower your body down by bending your arms, keeping your back straight.
3. Once at the bottom position, lift your right hand off the ground and tap your left shoulder. Return the hand to the starting position.
4. Repeat the same step with your left hand tapping your right shoulder.
5. Continue alternating shoulder taps while maintaining a stable core and proper form.

Remember, it’s essential to perform shoulder tap pushups with control and precision to maximize their benefits. Now, let’s explore the technique in more detail:

How to Properly Perform Shoulder Tap Pushups

Start by positioning your hands slightly wider than shoulder-width apart, maintaining a straight line from your head to your heels. Engage your core muscles to stabilize your body throughout the exercise.

As you lower your body towards the ground, keep your elbows tucked in close to your sides. This will target your triceps and chest effectively. Once you reach the bottom position, keep your core engaged and your hips steady as you lift one hand off the ground to tap the opposite shoulder.

Remember to focus on keeping your body steady and avoiding any excessive twisting or tilting. Alternate sides with each repetition, aiming for a smooth and controlled movement. Practice makes perfect, so don’t get discouraged if it takes a few tries to perfect this challenging pushup variation!

Shoulder tap pushups offer numerous benefits beyond just building upper body strength. By engaging your core muscles, you are also working on your stability and balance. This exercise targets multiple muscle groups simultaneously, making it a time-efficient workout option.

When performing shoulder tap pushups, it’s crucial to maintain proper form and technique. By positioning your hands slightly wider than shoulder-width apart, you create a stable base of support. This wider hand placement also places more emphasis on your shoulders and triceps, allowing for a more comprehensive upper body workout.

As you lower your body towards the ground, focus on keeping your back straight and your core engaged. This alignment helps to prevent any unnecessary strain on your lower back and ensures that you are effectively targeting your core muscles. By keeping your elbows tucked in close to your sides, you engage your triceps and chest muscles more effectively, maximizing the benefits of the exercise.

Once you reach the bottom position of the pushup, it’s time to engage your core even further. By lifting one hand off the ground and tapping the opposite shoulder, you challenge your stability and balance. This movement requires coordination and control, as you must keep your hips steady and avoid any excessive twisting or tilting of your body.

Remember, practice makes perfect when it comes to shoulder tap pushups. It may take some time to develop the strength and coordination necessary to perform this exercise with ease. Start with a few repetitions and gradually increase the number as you become more comfortable and confident in your abilities.

Incorporating shoulder tap pushups into your regular workout routine can help take your upper body strength and stability to the next level. So, give them a try and enjoy the benefits of this challenging and effective exercise!

2. Take Your Pushup Game to the Next Level with Tripod Pushups

If you’re looking to strengthen your shoulders and improve your balance, tripod pushups are the perfect choice. This variation not only targets your upper body but also engages your core and stabilizer muscles. Let’s dive in and learn how to master this exercise:

1. Start by getting into a downward dog position with your hands and feet on the ground and your hips lifted high.
2. Bend your elbows while shifting your weight forward, lowering your head toward the ground.
3. As you descend, allow your head to pass between your hands, creating a triangle shape with your body.
4. Push back up through your arms to return to the starting position.

Now that you know the basic steps, let’s explore the technique in more detail:

Mastering the Technique of Tripod Pushups

To perform tripod pushups effectively, start in a downward dog position with your hands and feet on the ground. Your body should form an inverted V shape, with your hips lifted high and your heels pressing towards the floor.

From this position, bend your elbows and shift your weight forward, lowering your head towards the ground. As you descend, allow your head to pass between your hands, creating a triangle shape with your body.

Keep your core engaged and your body stable throughout the movement. Push back up through your arms, extending them fully and returning to the starting position. Repeat for the desired number of repetitions, focusing on the correct form and controlled movement.

Now, let’s delve deeper into the benefits of tripod pushups:

1. Shoulder Strengthening: Tripod pushups primarily target the muscles in your shoulders, helping to increase their strength and stability. By regularly incorporating this exercise into your routine, you can develop stronger and more defined shoulder muscles.

2. Core Engagement: Unlike traditional pushups, tripod pushups require a higher level of core engagement. As you lower your head towards the ground and create the triangle shape with your body, your core muscles are activated to maintain stability and control. This not only strengthens your core but also improves your overall balance and posture.

3. Stabilizer Muscle Activation: In addition to targeting the major muscle groups in your upper body, tripod pushups also engage your stabilizer muscles. These muscles, including the muscles in your wrists, forearms, and lower back, work together to support your body during the exercise. By strengthening these stabilizer muscles, you can enhance your overall strength and reduce the risk of injuries.

4. Increased Range of Motion: Tripod pushups allow for a greater range of motion compared to traditional pushups. As you lower your head towards the ground, you are able to stretch your shoulders and chest muscles more effectively. This can help improve flexibility and mobility in your upper body, allowing you to perform other exercises with greater ease.

5. Challenge and Variation: If you’re looking to add some variety to your workout routine, tripod pushups are a great option. They provide a unique challenge and can be a fun way to switch up your training. Whether you’re a beginner or an advanced exerciser, you can modify the intensity of tripod pushups by adjusting the distance between your hands and feet or by adding props such as yoga blocks.

So, if you’re ready to take your pushup game to the next level, give tripod pushups a try. Remember to start with proper form and gradually increase the difficulty as you become more comfortable. With consistent practice, you’ll soon reap the benefits of this challenging and effective exercise.