How To Do Pyramid Push-ups Correctly
By bulksupplementsdirect
Table of Contents
Listen up, folks! Pyramid training is like the hot sauce of workouts – it adds flavor and intensity and will make you sweat like a sinner in church.
And in this guide, we’re about to take it up a notch with one of the most effective pyramid workouts out there: pyramid push-ups.
But wait, there’s more! I’ve also thrown in some spicy push-up variations to get your muscles fired up.
So put on your sweatbands, grab a towel, and let’s get ready to rumble!
What exactly is pyramid training?
They’re like a workout version of Jenga: you start with one push-up, pull-up, or sit-up and then gradually build up to a certain number before carefully taking away each rep until you’re back to one again.
And just like Jenga, they’re a great way to test your balance and coordination (and hopefully won’t come crashing down on you).
Why Pyramid push-ups are the bomb
You might be wondering why you should ditch your regular pull-ups, sit-ups, and push-ups for pyramid training.
Well, let’s just say the benefits are hotter than a fresh batch of cookies right out of the oven.
#1 Why Pyramid push-ups are the bomb
Pyramid push-ups knock regular push-ups out of the park when it comes to building upper-body strength.
You have to do more reps, meaning you engage your muscles for longer, resulting in increased strength and endurance over time.
And with the gradual increase in reps, you won’t feel muscle fatigue as quickly, so you can pump out more reps and build more strength.
What’s more, pyramid workouts target multiple muscle groups at once, including the chest, triceps, shoulders, and core, for example, making them a more efficient exercise for overall upper-body strength.
#2 Spice Up Your Life (and Your Workout) with Pyramid training
Variety is the spice of life, and pyramid workouts bring the heat.
They offer a different kind of challenge that’ll keep you on your toes and keep your workout routine from getting boring.
The gradual increase in reps and decrease in reps keep your mind sharp, and trying to hit a peak with the same number of reps is like playing a game of mental and physical whack-a-mole!
#3 Progress Like a Boss with Pyramid Push-ups
A pyramid workout program offers a clear path to building strength.
You start with a small pyramid and work your way up to a bigger one, gradually increasing your reps and building your strength.
This controlled approach reduces the risk of injury and helps you build strong muscle stamina at a steady pace.
Plus, you can tailor pyramid workouts to your fitness level.
Beginners can start with two push-ups in a smaller pyramid and work their way up, while advanced fitness enthusiasts can add variations like diamond push-ups or wide push-ups (which you will learn all about later) to make it even harder.
How to do Pyramid Push-ups?
Make sure you have a stopwatch, a phone app, or an old-fashioned watch (or other creative ideas) to keep track of your time.
And don’t forget to squeeze your abs and glutes to maximize the pain gain.
- Do 10 push-ups. Don’t worry if you’re struggling – it’s not a competition (unless you’re doing a push-up competition, in which case, good luck!).
- Rest for 10 seconds. Take a breather, check your phone, and maybe take a quick selfie to show off your sweat.
- Do 9 push-ups. You’re getting there! Keep it up, and don’t forget to keep your abs and glutes tight. Nobody likes a saggy butt.
- Rest for 9 seconds. This is getting intense, so take a deep breath and maybe do a little victory dance. You deserve it!
Repeat the pattern in a straight line to the bottom of the pyramid (which is just one push-up).
You’ll end up doing a total of 55 push-ups, which is more than enough to impress your friends and family (and enemies, if you have any).
Keep doing this routine until you can start the pyramid at 20 push-ups and work your way down to one.
This will give you a powerful upper body that will make you a force to be reckoned with on the court, field, or track.
And who doesn’t want to be a force to be reckoned with?
Tips to Avoid Pyramid Workout Catastrophes
So you’re all hyped up to try out pyramid push-ups, but hold your horses! Before you dive into this challenging exercise, it’s important to consider a few things.
You don’t want to end up hurting yourself or looking like a push-up newbie.
Listen to your body, unless your body is telling you to skip the workout or gym and binge-watch Netflix. In that case, tell your body to shut up and do the push-ups.
Gradually increase the intensity, just like you gradually increase the amount of chocolate you sneak into your diet every day. You don’t want to overwhelm yourself and end up with a sugar-induced stomachache (or muscle strain).
Mix them up! Why limit yourself to just pyramid push-ups when you can mix and match them with other exercises? Get creative and add some spice to your workout routine!
The Lowdown on Different Types of Push-ups
Alright, you’ve learned how to do a pyramid workout, but let’s take things up a notch, shall we?
What if I told you that you could turn your entire workout into a push-up extravaganza? You heard me right, buddy.
Get ready to sweat like a pig at a BBQ with these 10 push-up variations that will leave your body begging for mercy!
#1 Wide-grip push-up
This push-up targets your chest, shoulders, and triceps by placing your hands wider than a supermarket aisle.
It’ll give you the upper body strength to lift heavy groceries and improve your posture so you can strut down the aisle like a boss.
How to do Wide-grip push-ups
- Get in a plank position with your hands wider than your shoulders.
- Lower your body until your chest almost touches the ground, like you’re hugging it.
- Push back up to the starting position and repeat until your arms feel like spaghetti.
#2 Close-grip push-up
This push-up puts the focus on your triceps and chest by bringing your hands closer together than two peas in a pod.
It’ll help you develop the tricep strength to push your way through crowds and give you the chest muscles to impress your friends with your pec-popping skills.
How to do Close-grip push-ups
- Get in a plank position with your hands directly under your shoulders, like you’re about to do a worm.
- Lower your body until your chest almost touches the ground, keeping your elbows close to your body, like you’re hugging yourself.
- Push back up to the starting position and repeat until your arms feel like spaghetti.
#3 Diamond push-up
Also known as the triceps push-up, this push-up has you place your hands in a diamond shape directly under your chest.
It targets your triceps and chest muscles like a heat-seeking missile and will give you the upper body strength to carry all those diamonds you’re about to buy.
How to do Diamond push-ups
- Get in a plank position with your hands forming a diamond shape under your chest.c
- Lower your body until your chest almost touches your hands, like you’re trying to kiss your reflection.
- Push back up to the starting position and repeat until you can’t go on.
#4 Incline push-up
Looking for exercises to give your pecs a lift? Elevate your hands with an incline push-up!
This variation will have you feeling like a swole bench-pressing bro, but without having to worry about the heavyweights.
How to do Incline push-ups
- Put your hands on a bench or step, a little wider than your shoulders.
- Lower your body until your chest almost touches the bench or step, while keeping your elbows in.
- Push back up to the starting position and repeat for as many reps as you desire.
#5 Decline push-up
If you’re feeling daring and want to work those delts and pecs, give the decline push-up a shot!
By elevating your hips and feet on a bench or step, you’ll increase the difficulty and make your upper body muscles scream.
How to do Decline push-ups
- Place your feet on a bench or step, a bit wider than your shoulders.
- Lower your body until your chest nearly touches the ground, with elbows tucked in close.
- Push back up to the starting position and repeat for as many reps as you want.
#6 Plyometric push-up
Are you in the mood to add some explosive power to your push-ups? Get ready to take off with the plyometric push-up!
This variation will have you feeling like a superhero, blasting off the ground with every rep.
How to do Plyometric push-ups
- Start in a normal push-up position.
- Lower yourself down, then explode up with enough force to launch your hands off the ground.
- Land softly and repeat for as many reps as you can handle.
#7 One-arm push-up
Think you’re tough enough to handle the one-arm push-up?
This variation will have you feeling like a muscular one-armed bandit, using all your strength and balance to conquer this challenge.
How to do One-arm push-ups
- Start in a normal push-up position.
- Shift your weight to one hand and raise the other off the ground.
- Lower yourself down and push back up using only one arm.
- Repeat for as many reps as you can handle on each arm.
#8 Spiderman push-up
Are your spidey senses already tingling? Great! Let’s try some Spiderman push-ups!
This variation will have you feeling like a superhero scaling walls and fighting off bad guys, all while targeting your chest, triceps, and abs.
And let me tell you from experience, spider-man push-ups have your abs even more burning than sit-ups.
How to do Spiderman push-up
- Start in a normal push-up position.
- As you lower yourself down, bring one knee up to your elbow.
- Push back up and repeat on the other side.
- Repeat for as many reps as you desire.
#9 Archer push-up
Archer push-ups won’t turn you into a medieval outlaw. But it will give you the ripped upper body you need to pull off that bow and arrow like a pro.
This variation will have you feeling like a medieval warrior, using all your strength training, and focus to pull back that bowstring and unleash the power.
How to do Archer push-ups
- Start in a normal push-up position.
- Shift your weight to one side and extend the other arm out to the side.
- Lower yourself down and push back up using only one arm.
- Repeat for as many reps as you can handle on each arm.
#10 T-push-up
Want to be a true T-shaped warrior?
The T-push-up is the exercise for you!
This variation will have you feeling like a superhero spreading your wings and taking on the world.
How to do T-push-ups
- Start in a normal push-up position.
- Lower yourself down, then rotate your body to the side and lift one arm to form a T shape.
- Lower yourself back down and push back up to the starting position
Recommended Read: >>> The 17 Ultimate Cable Chest Exercises <<<
The End: Time to Go Flex Your Pyramid-Powered Muscles
Well, well, well, it looks like you’ve made it to the end of this push-up adventure, pal. You just unlocked the secrets to one of the most epic push-up workouts out there: pyramid push-ups.
Don’t forget to pump up the intensity gradually, and if you find yourself nodding off during your workout, add some pizzazz with some archer push-ups or spider push-ups.
Get ready to push it to the limit, baby!
(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)
Recommended Read: >>> The Ultimate Guide for Chest Workouts <<<
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