Hey, Fit People!
Push-ups are one of the most popular and effective bodyweight exercises.
They don’t just work your chest but also target your shoulders, triceps, and core.
Once you’ve mastered the standard push-up, there are many push-up variations you can try to add new challenges and activate different muscle groups.
Let’s dive into these 10 push-up variations and learn how to perform them correctly for an optimal workout!
1. Standard Push-Up
This is the basic push-up move that works your chest, shoulders, and triceps. It’s a great starting point for beginners and the foundation for other variations.
How to Do It:
- Start in a high plank position with your hands placed directly under your shoulders.
- Lower your body by bending your elbows until your chest almost touches the ground.
- Push your body back up to the starting position, keeping your body straight throughout the movement.
Tips: Keep a straight line from your head to your heels. Avoid arching your lower back or raising your hips too high.
2. Knee Push-Up
This variation is perfect for beginners who aren’t ready for a full push-up yet. It reduces the load on your arms and chest while still building strength.
How to Do It:
- Start in a push-up position, but rest your knees on the ground.
- Perform the push-up by bending your elbows and lowering your chest toward the floor.
- Push back up to the starting position.
Tips: Keep your back straight, even with your knees on the floor.
3. Wide Push-Up
In this variation, your hands are placed wider apart, which puts more emphasis on your chest muscles.
How to Do It:
- Start in a plank position, but place your hands wider than shoulder-width apart.
- Lower your body until your chest almost touches the ground, then push back up.
Tips: Make sure your body stays in a straight line and maintain balance during the movement.
4. Diamond Push-Up
This variation targets your triceps more intensely. The closer hand placement makes this move more challenging.
How to Do It:
- Start in a plank position but place your hands closer together, with your thumbs and index fingers forming a “diamond” shape.
- Lower your chest toward your hands, then push back up to the starting position.
Tips: Keep your elbows close to your body as you lower down for maximum triceps engagement.
5. Decline Push-Up
By elevating your feet, this variation shifts more focus to your shoulders and upper chest, increasing the difficulty.
How to Do It:
- Place your feet on a bench or box with your hands on the ground in a push-up position.
- Perform a push-up by lowering your chest toward the floor, then push back up.
Tips: The higher your feet, the more challenging this variation becomes.
6. Incline Push-Up
This is the opposite of the decline push-up, making it easier than a standard push-up. It’s great for beginners or as a cool-down exercise.
How to Do It:
- Place your hands on a bench or elevated platform while keeping your feet on the ground.
- Lower your chest toward the bench and push back up.
Tips: This variation also works well for targeting the lower part of your chest.
7. Plyometric Push-Up (Clap Push-Up)
This explosive variation builds strength and power, challenging your muscles with fast, dynamic movement.
How to Do It:
- Start in a standard push-up position.
- Push off the ground with enough force that your hands leave the floor, and clap your hands before landing.
- Return to the starting position and repeat.
Tips: Ensure a soft landing to avoid injury, and keep your core engaged for stability.
8. Spiderman Push-Up
This move not only works your chest and triceps but also engages your core with the additional leg movement.
How to Do It:
- Start in a standard push-up position.
- As you lower your body, bring your right knee toward your right elbow.
- Return to the starting position, then repeat on the left side.
Tips: Focus on controlled movement and avoid rushing through the reps.
9. Archer Push-Up
Archer push-ups place more emphasis on one side of the body at a time, making this an excellent unilateral strength-building exercise.
How to Do It:
- Start in a wide push-up position with your hands farther apart than shoulder-width.
- Lower your body toward one arm while keeping the other arm extended.
- Push back up and repeat on the other side.
Tips: This variation is great for building strength on one side at a time and helps improve overall balance.
10. Single-Leg Push-Up
This variation increases the intensity by engaging your core more as you lift one leg during the movement.
How to Do It:
- Start in a standard push-up position and lift one leg off the ground.
- Perform a push-up while keeping the raised leg straight.
- Switch legs after a few reps.
Tips: Keep your hips stable throughout the movement to maintain balance and engage your core effectively.
Conclusion
These push-up variations allow you to challenge your muscles in different ways, keeping your workouts exciting and effective.
From the diamond push-up for targeting triceps to the plyometric push-up for explosive power, these exercises can be adapted to suit your fitness level and goals.
Ready to give them a try?
Add some of these variations to your workout routine and feel the difference in your strength and endurance!
