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The Revolution Blog

News, events, updates and advice from Revolution Personal Training Studios. Find out what we’ve been doing, and some of clients we’ve helped to achieve their fitness and weight loss goals!

Working out at home? Here's 5 Variations of the push up to max out your home-workout!

It can be hard to motivate yourself to workout at home. That’s why we offer remote personal Training and LIVE classes. Today we are talking press-ups! Simple right!? Well, yes and no!
You push your Press Ups much further than you might think and incorporate lots of variations in order to really burn up your chest and arms!
Below we have detailed 5 variations of the Push Up so you can maximise your home workouts and really work that upper body! Watch the video in this post to get a better idea of how to do these!

Wide Grip Press Up

Hands slightly wider than shoulders as you start the movement and bend the elbows let the elbows go straight back and out slightly will hit the Pecs, Deltoids and Triceps in equal measures

Close Grip Press Up

Military-style! Hands shoulder-width or slightly narrower. As you start to bend the elbows keep them pointing back and close to the side. A bit more focus on the Deltoids and Triceps

Diamond Press Up

Make a diamond with your hands, much like when people do the heart symbol using the hands but there will be no love from your triceps from these. Elbows will go out and slightly backward. These will also hit your Deltoids hard.

Inverted Press Up

Most people think about doing press ups by just pushing straight through the hands into the floor to go through a mechanical motion. If you want to use the press up as more of a pec builder invert your hands slightly, use either a shoulder-width or slightly wider spacing. As you start moving and bend your elbows lower down for a count of 4, pause for two, the rather than pushing straight through your hands imagine you are trying to squeeze the floor together as hard as you can returning to the starting position.

Sphinx Press Up

These place a greater emphasis on your triceps and are very popular with ‘Cali Crew’! Place your hands shoulder-width or slightly narrower. From there take your hands forward by approximately one hand-span each side. Started bending at the elbows keeping them pointing backward until your forearms are resting on the floor. From there push through your hands returning to the starting position.
And remember, some people press up and some people Earth down. It’s just a matter of perspective 🤣🌍

Transform your body in 12 weeks with Personal training

12 weeks on I have gone from a dress size 22 to a size 12. I’m fitter than I’ve ever been and now have what I need to enjoy exercise, enjoy my food and stay in my new shape.

Marina
Marina Before
Marina After

I always say that the only other person who wanted this as much as I did was my personal trainer, but I was motivated and encouraged by everyone at the studio, trainers as well as trainees.

Chantal
Chantal Before
Chantal After

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