The push-up is one of the most underused bodyweight exercises in wrestling. Doing push-ups strengthens the muscles in your chest and triceps, both of which are important muscle groups for wrestling. Push-ups also develop the muscles in your arms, shoulders, and even your core. Despite these benefits, though, standard push-ups can become monotonous over time. So, this guide will teach you a handful of fresh variations of the standard push-up to help you increase your strength, no matter what your level of physical ability may be.
The Diamond Push-Up
The diamond push-up is a basic variation that benefits wrestlers specifically. Putting an increased amount of weight on the upper arms, diamond push-ups help to strengthen the triceps more so than the standard push-up. Diamond push-ups will also help you increase your strength and build the muscles in your inner chest, arms, and shoulders.
- Start on your hands and knees. Touch the tips of your thumbs and index fingers together. This will form a “diamond” shape.
- Extend your legs backwards while keeping your feet together; balance on the pads of your toes. Fully extend your arms.
- Your hands should form a “diamond” directly under your chest, and your body should now be suspended on your hands and toes. Your entire body should be in a straight line in this position.
- Bend your elbows outward and lower your body until your chest touches your hands. Keep your body straight as you do this.
- Push off of your hands until you have fully extended your arms again.
- Continue Steps 1 through 6 in sets of 20-25 push-ups.
The Hindu Push-Up
Another very effective variation of the push-up is the Hindu push-up, often referred to as a “swoop.” This type of push-up has been used by Indian athletes for hundreds of years, but it is an exercise that Indian wrestlers perform almost daily in order to build strength in their arms, chest, and shoulders.
- Place the palms of your hands on the ground, and position your feet about 3-4 feet behind your hands. Your hands will be about shoulder-width apart, and your feet will be slightly wider than this. Keep your toes pointing forward; all of your weight should be on your hands and toes.
- Push your hips back so your body is bent at the waist with both legs straightened. Your buttocks will be the highest point of your body.
- Bend your elbows outward and lower your chest towards the ground, diving forward, while keeping your legs straight.
- When your face is about to touch the ground, start to push your hips towards the ground (still keeping your legs straight); this will allow you to continue pushing your chest forward.
- As you do this, push off of your hands so your arms are fully extended and extend your chest as high as you can. In this position your hips should be close to the ground while your upper body remains erect. This is the “swooping” motion.
- To finish the push-up, just reverse the previous steps: Start to push your hips backwards, keeping our legs straight. As you move your hips, push off of your hands and start extending your arms. This will return you to your original position, bent at the waist and hips in the air.
- Continue Steps 1 through 8 in sets of 20-25 push-ups.
The Half-Moon Push-Up
The half-moon push-up is a great exercise for wrestlers because it targets the core in addition to the chest, arm, and shoulder muscles. Doing these push-ups will not only increase your overall strength, but they will also help to prevent injuries.
- Start by placing your palms on the ground about shoulder-width apart.
- Place your feet roughly 3-4 feet behind your hands. Your feet should be together with your toes pointed directly ahead.
- Push your hips backwards so you are bent at the waist and your legs are straightened; your buttocks should be the highest point of your body. Keep your legs and back straight.
- Bend your knees and drop your buttocks to your heels. Your hamstrings may even touch your calves in this position. Note: Your knees should be low to the ground, but not touching it.
- Rotate your knees to one side of your body so that one of your hips is facing the ground. (It doesn’t matter which direction you choose.) Keep your arms straight in this position.
- Bend your elbows slightly and move your chest toward the hand opposite of the hip that is facing the ground. Your chest should move in a semi-circle (starting and ending right above your hands), going from one side to the other. For example, if you started with your knees pointing towards your left so that your right hip is facing the ground, move your chest towards your left hand as you bend your elbows.
- As you do this motion, push off of your toes slightly. If done correctly, your chest will move in front of your hands, slightly above the ground.
- Once your chest passes the “line” of your hands, move your chest towards your other hand. Switch the position of your knees so that the opposite hip faces the ground as you switch your weight onto your other hand. Try to stay on your toes as you do this.
- Push off of your hands and extend your elbows. Now you should be in a similar position to how you started, with the only difference being that your opposite hip is facing the ground.
- Continue Steps 1 through 10 in sets of 20-25 push-ups on each side.
Hot Tip: Chest Motion
When doing these push-ups, it’s important to understand that your chest is traveling in the motion of a “half-moon” as you go from one side to the other — which is how this exercise got its name.
Routine Training
Push-ups are one of the most beneficial types of workouts for wrestlers. You should be doing standard push-ups, as well as the variations you learned in this guide, routinely in order to increase your upper body and core strength. Doing so will ensure that you can match strength with any opponent. Good luck!
