11 essential pushup variations for beginners

The pushup is one of the most basic but effective moves for strength and conditioning.This humble muscle-building exercise trains the muscles in your chest, shoulders, triceps, and abs. Add the slightest tweak and that burn can quickly shift from a killer chest pump to a brutal ab ripper. While there are countless variations—some of which require near-superhuman strength—these modifications are suitable for both beginner and intermediate athletes.Men's Fitness' Mike Simone demonstrates each variation in the video above.1. Traditional pushupThe basic starting point.2. Wide-grip pushupEngages the shoulders more.3. Close-grip pushupEngages the triceps more.[RELATED1]4. Clap pushupImproves power and explosiveness.5. One-leg pushupEngages the core more.6. Dead-stop pushupAlso known as a "hand-release pushup," this can help ease tension on the joints.[RELATED2]7. Eccentric pushupEmphasizes the muscle-lengthening phase of the pushup, enabling you to change the stimulus on your muscles.8. Spider-Man pushupEngages the core more and improves hip mobility.9. One-armed incline pushupForces the chest to work in an unbalanced state.10. Decline pushupWorks more of the upper chest and shoulders.11. Incline pushupWorks more of the lower chest and triceps.[RELATED3]