10 Most Effective Pushup Variations You Really Need

10 Most Effective Pushup Variations You Really Need


– What’s up, guys, it’s Chris Heria. Welcome to another vlog. Today, I’m gonna be showing you the 10 most effective pushing exercises that you’ll ever really need. So, I want you to do 10 reps
of each variation with me. The first one actually happens
to be regular push-ups. Let’s go for 10. (mellow electronic music) ♪ Heria music ♪ – All right, there we have the push-up. The push-up is the fundamental
to all pushing exercises, and all push-up variations. By mastering the push-up, you’re gonna learn proper form, how to contract the targeted
muscle groups properly, and to develop those muscles as well, being your chest, triceps,
shoulders and core. You need to properly learn the push-up before moving on to
more advanced exercises that involve pushing with a greater force. And the best way to master an exercise is always to try to do
it with perfect form. Doing push-ups properly with perfect form is gonna be way more effective in developing your strength to being about to do
this push-up variation that I have for you guys. Let’s go for 10 explosive
negative push-ups. (heavy-bass hip-hop music) ♪ Heria music ♪ – All right, there we have
explosive negative push-ups, a game changer when it comes to developing explosive pushing strength. What makes this pushing exercise so unique is that it forces you to
give 100% every single rep, and requires maximum control as you land and begin to descend. Working fast and slow
twitch muscle fibers, contracting the muscles for
a longer period of time, and increasing the
intensity with every rep, creating hypertrophy. This is definitely one of
the best push-up variations that you should be incorporating
into your workouts. Now, the third push-up
variation I have for you guys is gonna be elevated push-ups. Let’s go for 10. (mesmerizing electronic music) ♪ Heria music ♪ – All right, so there we
have elevated push-ups. Doing our push-ups elevated allows us to put more weight onto
the pushing exercise, as well as emphasize more
on our upper chest area. And remember, to develop
the maximum strength out of your chest, you need to make sure that you’re working every portion of your chest, from the top of your pec, middle,
all the way to the bottom, as well as your inner and outer. Also, working in an
elevated pushing position is gonna prepare you for
pressing up into a handstand, as well as handstand push-up. Developing your strength
to apply more weight at a greater angle to
your pushing exercises. And the fourth exercise is
gonna be pseudo push-ups. Let’s go for 10. (mellow hip-hop music) ♪ Heria music ♪ – Ooh, all right, so
you should already know how tough those are if
you’ve seen my video, “The Secret to Super Human
Strength,” on the TheNX channel. The closer you’re pushing
from your waistline, the more bodyweight you’re applying onto this pushing exercise, making it an extremely effective exercise to work towards pushing movements that require your entire
bodyweight and full body control, like full-planche push-ups,
90-degree push-ups, and more exercises that
require super human strength. Also, by having your hands lower, you’re engaging more of
your mid-to-lower pecs when it comes to your chest. And moving on to number five,
we have archer push-ups. Let’s go for 10. (mellow music) Thumbs pointed forward, and your fingers spread out to the sides. Let’s go down on one side. ♪ Heria music ♪ – All right, there we
have archer push-ups. This push-up variation is
great for when you’ve developed a good amount of strength with two arms, and you wanna take it to the next level, and start doing what you were
doing with two hands to one, almost like having training
wheels for one-arm push-ups. Each time we do an archer push-up, we’re emphasizing mainly
on one side of our body, and one arm. And also requiring more control and more muscle fibers fired up. The opposing arm is doing very little work when it comes to pushing, but you can always calibrate it depending on how strong
you are on either side. But doing this exercise
stretches out your chest as well, and engages your chest from
the inside to the outside. Now, the next exercise I have for you guys is gonna be slow-motion push-ups. Let’s do one together. (mellow, funky jazz music) You wanna keep your form as you’re going down as slow as you can. ♪ Heria music ♪ – All right, so there we
had the slow-motion push-up, an excellent push-up variation that will train your weaknesses in every position of range of motion. Having solid control in every
position of your push-up is going to increase your
pushing power tenfold. At the beginning, trying this exercise, you may be shaking, and those are all your
muscle fibers firing up, and eventually, you’re gonna develop more mind-muscle connection,
and way more strength, shaking a lot less, and really seeing that translate into every other pushing exercise you do. All right, the next push-up variation is gonna be diamond push-ups. Let’s get 10. (funky hip-hop music) All right, there we have diamond push-ups. Having your hand placement
in a diamond position is going to increase the engagement from your inner chest to your triceps, making this movement a lot more difficult, but also, gaining a lot
more strength from each rep. Now, moving on to the next exercise, we have typewriter push-ups. Let’s go for 10. (mellow electronic music) Start just like the archer push-ups. Come down on one side, and stay low, and exchange sides. (mellow, heavy-bass music) ♪ Heria music ♪ – All right, they were
the typewriter push-ups. With this exercise, you are constantly contracting
your triceps and chest the entire duration of your repetitions. Meaning when you normally do push-ups, you rest for at least for a second at the top of every single rep. With this exercise,
there is no rest point, and you’re isolating each chest as you move from one side to the other, and applying more weight onto each side, developing your chest
and triceps individually. Now, the next exercise
I have to show you guys is gonna be elevated pike push-ups. Let’s go for 10. ♪ Heria music ♪ – All right, so there we
have elevated pike push-ups. With this move, we’re
broadening our pushing range by increasing the angle. And engages more of your shoulders, which is a muscle group that helps the pushing
motion tremendously. And if one of your goals are to handstand push-up, or handstand press, then you’re gonna need
to master this exercise. And this is one of the
exercises that you start with to being able to work your way up to those more advanced exercises. Now, finally, the last push-up variation that I find most effective is gonna be the 90-degree plus push-up. I want you guys to try to
go for 10, let’s do it. (mesmerizing electronic music) You’re gonna lower down to a push-up, and then lean forward. ♪ Heria music ♪ – All right, so there we
have the 90-plus push-up. And not only does this
exercise get you used to controlling your entire bodyweight, but it gets you a lot
closer to planche push-ups, and all other way more
advanced pushing exercises. Now, of course, you’ve
seen a lot of other videos, I’ve made one myself, about 50, 100 different
other push-up variations, but these 10, in my opinion,
are the most effective, and all the other push-up variations actually stem from these
10 that I just showed you. But without these 10, those
wouldn’t be achievable, and that’s why these are my top 10 most effective
push-up variations that you can get started on right now. Don’t forget, you can get a list of all these exercises as a workout by downloading the Heria
Pro app on the AppStore, along with my personal
workouts and workout programs that I do and post on a
daily and weekly basis. And if you guys enjoyed the video, then definitely smash that Like button. Share this video with a friend that’s trying to take their
pushing game to the next level. Comment down below and let me know what you want the next video to be about. I’m actually reading all the comments. And, of course, subscribe
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to be a part of that, then make sure you’re following. Thank you guys so much for watching, and I will see you next Thursday. Mad love, peace out. (whooshes) (funky, heavy-bass music) Smash that Like button, guys. (shuddering)