<p>The pushup is one of the most basic but effective moves for strength and conditioning.</p><p>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.</p><p>Men's Fitness' Mike Simone</a> demonstrates each variation in the video above.</p>1. Traditional pushup<p>The basic starting point.</p>2. Wide-grip pushup<p>Engages the shoulders more.</p>3. Close-grip pushup<p>Engages the triceps more.</p><p>[RELATED1]</p>4. Clap pushup<p>Improves power and explosiveness.</p>5. One-leg pushup<p>Engages the core more.</p>6. Dead-stop pushup<p>Also known as a "hand-release pushup," this can help ease tension on the joints.</p><p>[RELATED2]</p>7. Eccentric pushup<p>Emphasizes the muscle-lengthening phase of the pushup, enabling you to change the stimulus on your muscles.</p>8. Spider-Man pushup<p>Engages the core more and improves hip mobility.</p>9. One-armed incline pushup<p>Forces the chest to work in an unbalanced state.</p>10. Decline pushup<p>Works more of the upper chest and shoulders.</p>11. Incline pushup<p>Works more of the lower chest and triceps.</p><p>[RELATED3]</p>
