How to eight variations of push-ups that you can do at home without material

Push-ups are the star exercise when it comes to training the pectorals without any type of material. Eight variations of push-ups to train the chest at home diamond push-ups By making as simple a change in technique as bringing our hands together and keeping them closed in line with the center of our chest, we can achieve a very significant change in the activation of our muscles. The idea will be to join the ends of our index fingers and our thumbs to recreate a diamond-like figure with our hands. Tiger bends push-ups To carry out the push-ups in the tiger position, we will place our hands on the ground in such a way that the fingers point completely forward. In this way, when we carry out the eccentric phase, we can go down to support the forearms, increasing the range of motion. It is a much more complicated variant to carry out compared to conventional push-ups, so we would not recommend that you try to carry it out if you have not been training for a short time. Spider-Man pushes up Spider-Man push-ups involve the core much more than conventional push-ups because when performing them we need to momentarily dispense with one of our feet, which acts as one of our fulcrums. As we carry out the eccentric phase, we will descend, and while we do so, we should try to bring one knee towards its corresponding arm along the side of the body. T-push T-push-ups are a combination of push-ups along with a side plank, so again we get an exercise with a great ability to engage our core, and in particular our obliques. Each time we reach the highest point of a push-up, we will turn to one of our sides while extending our arm, adopting a high-side plank position. From there, we will return to the push-up, and when we reach the highest point again, the side we will turn to will change. Wide push-ups have a greater capacity to affect our pectoral compared to conventional push-ups, although their main drawback is that they are more complicated to carry out. The execution of the movement will be exactly the same as in the case of a normal push-up. The difference will lie in the width at which we will place our arms, outside the width of our shoulders. Narrow push-ups Contrary to what happens with the previous variant, in the case of narrow push-ups, the involvement of our pectorals will be reduced and that of our triceps will increase. When doing tight push-ups, we will also try to have our elbows as close to the torso as possible, instead of being arranged at an angle close to 45º, as is the case with conventional push-ups. Side-to-side push-ups In the push-ups from side to side, we will move the load between the arms in each repetition. Since the lowest position of the push-up is usually the position in which we tend to develop the least force, this type of push-up is indicated above all for those who want to improve their strength, especially at this point. As you perform them, keep your head in a neutral position, without letting it sway as you swing the weight between your arms. Try to carry out the greatest range of travel possible, and in case you cannot do it, consider doing them in an inclined way to reduce the difficulty. Arm Push-Ups One-arm push-ups are possibly the most complex variant on this list. To carry them out, you will need to have considerable strength in the upper body, as well as great motor control and great stability at the core level. In case you are just starting to train, we do not recommend that you opt for these, but instead you should try to master the previous ones first.