{"id":192,"date":"2008-11-02T10:55:55","date_gmt":"2008-11-02T17:55:55","guid":{"rendered":"https:\/\/www.coreforceenergy.com\/blog\/2008\/11\/02\/how-many-pushup-variations-are-there\/"},"modified":"2009-01-08T01:11:31","modified_gmt":"2009-01-08T08:11:31","slug":"how-many-pushup-variations-are-there","status":"publish","type":"post","link":"https:\/\/www.coreforceenergy.com\/blog\/how-many-pushup-variations-are-there\/","title":{"rendered":"How Many Pushup Variations Do You Know?"},"content":{"rendered":"<p>Reading time: 4 &#8211; 6 minutes<\/p>\n<p style=\"text-align: center;margin-top: 0px; margin-right: 0px; margin-bottom: 12px; margin-left: 0px; font: 14px Helvetica;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.coreforceenergy.com\/blog\/wp-content\/uploads\/2008\/11\/pushups.jpg\" alt=\"Pushups\" width=\"235\" height=\"154\" \/><\/p>\n<p style=\"margin: 0.0px 0.0px 12.0px 0.0px; font: 14.0px Helvetica\">Q: You have mentioned the benefits of outdoor training many times and I really like the idea, but the options for exercises seem rather limited compared to the gym?<\/p>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">A: I understand your concern, however, even with no equipment at all there are many options available to you for a great bodyweight workout. Just consider the number of variatons available for a regular push up:<\/p>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">*Hand position:<\/p>\n<div style=\"list-style-type: disc; margin-left: 2em\">\n<ul style=\"list-style-type: circle\">\n<li style=\"font: 14.0px Helvetica\">narrow,<\/li>\n<li style=\"font: 14.0px Helvetica\">medium,<\/li>\n<li style=\"font: 14.0px Helvetica\">wide,<\/li>\n<li style=\"font: 14.0px Helvetica\">staggered,<\/li>\n<li style=\"font: 14.0px Helvetica\">arms extended.<\/li>\n<\/ul>\n<\/div>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">* Position of leg\/feet:<\/p>\n<div style=\"list-style-type: disc; margin-left: 2em\">\n<ul style=\"list-style-type: circle\">\n<li style=\"font: 14.0px Helvetica\">resting on knees,<\/li>\n<li style=\"font: 14.0px Helvetica\">resting on toes,<\/li>\n<li style=\"font: 14.0px Helvetica\">resting on forefoot (strengthens the tibialis anterior muscle),<\/li>\n<li style=\"font: 14.0px Helvetica\">resting on one leg,<\/li>\n<li style=\"font: 14.0px Helvetica\">resting on two legs<\/li>\n<\/ul>\n<\/div>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">* Speeds of contraction:<\/p>\n<div style=\"list-style-type: disc; margin-left: 2em\">\n<ul style=\"list-style-type: circle\">\n<li style=\"font: 14.0px Helvetica\">2 second eccentric and a 2 second concentric phase),<\/li>\n<li style=\"font: 14.0px Helvetica\">slow eccentric (5-10 sec) followed by explosive concentric,<\/li>\n<li style=\"font: 14.0px Helvetica\">2 second eccentric &#8211; 10 second concentric.<\/li>\n<\/ul>\n<\/div>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">* Modes of contraction:<\/p>\n<div style=\"list-style-type: disc; margin-left: 2em\">\n<ul style=\"list-style-type: circle\">\n<li style=\"font: 14.0px Helvetica\">the different tempo variations gives you an eccentric and a concentric dominant variations,<\/li>\n<li style=\"font: 14.0px Helvetica\">but you also can include an isometric contraction using a 2-3 second hold in the bottom position of the push up<\/li>\n<li style=\"font: 14.0px Helvetica\">or a 15 second hold at the top of the push up.<\/li>\n<\/ul>\n<\/div>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">Still, without equipment you have:<\/p>\n<div style=\"list-style-type: disc; margin-left: 2em\">\n<ul style=\"list-style-type: circle\">\n<li style=\"font: 14.0px Helvetica\">handstand push ups,<\/li>\n<li style=\"font: 14.0px Helvetica\">one arm push ups,<\/li>\n<li style=\"font: 14.0px Helvetica\">tiger bend push ups,<\/li>\n<li style=\"font: 14.0px Helvetica\">hindu push ups,<\/li>\n<li style=\"font: 14.0px Helvetica\">dive bomber push ups,<\/li>\n<li style=\"font: 14.0px Helvetica\">T Push Ups,<\/li>\n<li style=\"font: 14.0px Helvetica\"><a title=\"Finger tip pushups\" href=\"https:\/\/www.coreforceenergy.com\" target=\"_blank\">finger tip push ups<\/a> just to mention the most important variations.<\/li>\n<\/ul>\n<\/div>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">Please, if any of you are mathematically inclined, calculate the total number of possible options &#8211; my guess is that we are talking at least a few hundred.<\/p>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">The real difference between the gym (lots of equipment) and outdoor training (less equipment) is that in the gym, you need next to zero knowledge to start doing &#8220;something&#8221; on the machines. Whereas if you train outdoors, it requires more knowledge on how to vary a fewer number of exercises.<\/p>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">If you are a trainer it&#8217;s your job to know stuff like that, and if you are training on your own you will learn by following these training tips.<\/p>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica\">Committed to your uninterrupted success, Karsten Jensen<\/p>\n<p style=\"margin: 0.0px 0.0px 13.0px 0.0px; font: 14.0px Helvetica; min-height: 17.0px\">\n<p style=\"font: 14.0px Helvetica\"><span style=\"text-decoration: underline;\">This post was kindly contributed by:<\/span> <em><span style=\"font-style: normal;\">Karsten Jensen, Strength Coach, Msc Excercise Physiology, Chek Practitioner Level 2 and Chek Holistic Lifestyle Coach Level 3<\/span><\/em><\/p>\n<p style=\"font: 14.0px Helvetica\"><em><span style=\"font-style: normal;\">Karsten Jensen worked for the Danish National Elite Sports Institution from 2000-2007 rendering his service to nationally and internationally ranked athletes from various sports. From his new base in Mississauga, On he still specializes in taking the physique levels of his clients to the highest levels. He is the author of 3 ebooks, multiple articles and also an international presenter.<\/span><\/em><\/p>\n<p style=\"font: 14.0px Helvetica\"><a href=\"http:\/\/www.yestostrength.com\/\"><span style=\"color: #0016e6; text-decoration: underline;\"><em><span style=\"font-style: normal;\">www.yestostrength.com<\/span><\/em><\/span><\/a> <em><span style=\"font-style: normal;\">and he can be contacted at<\/span><\/em> <a href=\"mailto:yestostrength@sympatico.ca\"><span style=\"color: #0016e6; text-decoration: underline;\"><em><span style=\"font-style: normal;\">yestostrength@sympatico.ca<\/span><\/em><\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reading time: 4 &#8211; 6 minutes Q: You have mentioned the benefits of outdoor training many times and I really like the idea, but the options for exercises seem rather limited compared to the gym? A: I understand your concern, however, even with no equipment at all there are many options available to you for [&hellip;]<\/p>\n","protected":false},"author":36,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1916],"tags":[977,814,1422,976,62,23,978,973,975,974,1946,58],"class_list":["post-192","post","type-post","status-publish","format-standard","hentry","category-coreforce-energy","tag-concentric-dominant-variations","tag-core-force-energy","tag-core-force-energy-discount","tag-different-tempo-variations","tag-full-body-strength","tag-functional-strength","tag-handstand-push-ups","tag-how-many-pushup-variations-do-you-know","tag-many-pushup-variations","tag-push-ups","tag-super-human-strength","tag-tremendous-core-strength"],"_links":{"self":[{"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/posts\/192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/users\/36"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/comments?post=192"}],"version-history":[{"count":6,"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/posts\/192\/revisions"}],"predecessor-version":[{"id":354,"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/posts\/192\/revisions\/354"}],"wp:attachment":[{"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/media?parent=192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/categories?post=192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coreforceenergy.com\/blog\/wp-json\/wp\/v2\/tags?post=192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}