The Top Five Push-up Variations for Building Strength and Muscle

Push-up1The push-up is one of my all-time favorite exercises. It’s simple, effective and doesn’t require any equipment besides the floor beneath your feet.

Push-ups are fantastic for building strength and muscle in the entire upper-body, particularly the chest, shoulders, triceps and abs.

My other favorite thing about push-ups is that they can be infinitely progressed/modified to keep your muscles guessing…and growing!

Though there are countless variations on the basic push-up, the following five are among the very best for building strength and muscle:

1 – Classic Push-up
The classic two arm push-up will never go out of style! Make sure you maintain a straight line from the back of your head to your heels throughout the entire range of motion. Also be sure to lower yourself all the way to the bottom and achieve a full extension of your arms at the top.

2 – Feet Elevated Push-up
Elevating your feet during a push-up changes the weight-to-limb ratio, placing more of your weight in your hands, and thereby increasing the strength and muscle building potential of the standard push-up.

3 – Archer Push-up
This variation finds one arm doing the bulk of the pushing while the opposite arm remains straight, acting as a kickstand of sorts to help stabilize the body. You can think of the archer push-up almost like a self-assisted one arm push-up.

4 – One Arm Push-up
By removing one arm from the equation entirely, you automatically double the amount of work performed on your other arm. Taking away a contact point also forces your abs and other core muscles to pick up the slack, thereby giving added benefit to this challenging movement.

Check out my full one arm push-up tutorial for more.

5 – One Arm/One Leg Push-up
Taking away a leg makes the one arm push-up even more challenging, and can help take your strength and muscle gains to the next level!

Remember to use cross-body tension to stay balanced during this difficult variation. That means that when you are pushing with your right arm, you will balance on your left leg, and vice versa.

Watch the video below for more:

The Top 5 Pull-up Variations for Building Strength and Muscle

Al Kavadlo Pull-up MuscleIt’s no secret that pull-ups are my favorite exercise. There are an endless number of ways in which you can alter or modify the classic pull-up – and I love them all!

Still, the question remains: What are the very best pull-up variations for building strength and muscle?

Though all types of pull-ups work the entire upper-body (including the abdominal muscles), the following 5 variations are the very best for building strength and size:

Pull-up
The classic overhand pull-up has been a strength training staple for as long as the concept of “working out” has existed. Focus on driving your elbows toward your hips to fully engage your lats.

Chin-up
This underhand version of the classic pull-up is a great way to add emphasis to the biceps. It can also be a less difficult variation for beginners who struggle to perform pull-ups with the overhand grip.

Commando Pull-up
For this variation you will grasp the bar with your hands facing one another in a close grip, and your body positioned in line with the bar. This means you will have to pull yourself toward the side on the way up, which creates a unique challenge. Make sure to alternate which side of the bar your head passes with each rep.

L-sit Pull-up
The L-sit pull-up is a fantastic way to increase the demand on your abs, while also increasing the strength and muscle building potential for your entire upper body. Due to the change in leverage, all of your muscles will have to work harder than in a standard pull-up.

Archer Pull-up
The archer pull-up is an advanced variation that involves keeping one arm straight while relying primarily on the opposite side to do the bulk of the pulling. Begin like you’re performing a very wide pull-up, but bend only one of your arms as you pull your chin over the bar. This means your torso will shift toward that side while the opposite arm stays straight. The hand of your straight arm may need to open and roll over the bar at the top of the range of motion, depending on your wrist mobility.

Watch the video below for more!