1. Standard Push-Up:
Before you jump into variations of the classic push-up, be sure you get the original right.
How To:
- Keep your back flat, abs tight, butt down and shoulders rotated so that the crooks of the elbows face slightly forward.
- This position ensures that your core is engaged and that your shoulders are in the position that’s the least likely to cause pain.
- If your wrists bother you, perform the push-up on your knuckles, which keeps the wrists in a more neutral position.
- From the plank, bend your elbows in toward your body and lower your chest to the floor.
- Push the floor away from you to come back up.
Related article: 8 Progressive Push-Up Variations To Create Your Best Ever Upper Body Shape
2. Modified (Knee) Push-Up:
If you’re not quite strong enough for full push-ups yet or want to target just your chest, try this modification to help build the necessary upper body strength.
How To:
- Kneel down, and then lower your hands to the floor so you’re in a half plank.
- Keeping your butt lifted and your core tight, bend your arms to lower your chest to the floor.
3.Knee-to-Elbow (Spiderman) Push-Up:
The following two push-ups increase the demand on your core and upper body by decreasing the number of places where your body is in contact with the ground.
How To:
- Begin at the top of the push-up position.
- Keep your back straight and lower the torso under control.
- At the bottom of the push-up, bring your knee to the outside of your elbow.
- Then return your leg to the starting position and extend through your elbows until you reach the top of the push-up.
- Alternate sides on each rep.
Related article: Chisel Your Upper Abs With Cable Crunches!
4. Knee-to-Chest (Mountain Climber) Push-Up:
By bringing your knee up to your chest, your abs, shoulders and hip flexors have to work overtime to keep you off the ground.
How To:
- Begin at the top of the push-up position.
- Keep your back straight and lower the torso under control.
- Press back up with your arms, and at the top of the push-up, bring one knee up under the chest.
- Make sure your foot doesn’t touch the ground.
- Return your leg to its original position, then lower yourself back down and repeat, lifting the opposite leg.
- Continue alternating throughout the set.
5. Staggered Hand Push-Up:
Changing your arm position increases the stress on your opposing arm, meaning your triceps, pectorals and serratus anterior need to put in extra effort to keep you going.
How To:
- Start in a standard push-up position, but walk one hand a step forward from where it usually is.
- Lower down and back up as usual.
- Switch which hand is in front with each rep.
6. Staggered Hand & Single-Leg Push-Up:
Last variation too easy? Now try it balancing on just one leg!
How To:
- Begin at the top with one hand out farther in front than the other.
- Lift the leg on your opposite side, keeping that knee straight and core tight.
- Keep your back straight and lower the torso under control.
- When you reach the floor, fire up your pecs and shoulders, and extend at the elbows to return to the starting position.
- Perform five to 10 reps on one side, and then repeat with your other hand forward and opposite leg raised.
7. Single Arm Raise Push-Up:
This variation makes a great precursor to learning the one-arm push-up.
How To:
- Start this exercise as if it were a normal push-up.
- When you reach the bottom position, extend at the elbows quickly, pushing yourself up rapidly.
- At the top of the motion, raise one straight arm overhead.
- Lower the hand back to the floor and then lower your body back down for the next rep.
- Alternate which arm you lift on each rep as you continue the set.
8. Warrior Push-Up:
Fire up your obliques by adding a side plank at the top of each push-up.
How To:
- Begin at the bottom of the push-up with your elbows bent and torso straight.
- Extend at the elbows to reach the high push-up position.
- At the top of the movement, turn at the shoulders and reach one hand as high as possible toward the ceiling.
- Then reverse the motion and return under control back to the starting position.
- Switch between lifting your left and right arm on each rep.
9. Outside Leg Kick Push-Up:
When you change the position of your leg during a push-up (like with this version), your entire centre of mass changes.
How To:
- Begin at the top of a typical push-up position.
- Keep your back straight as you lower the torso under control.
- At the bottom of the push-up, kick your foot out to the side, keeping your knee straight.
- Then return your leg to its original position and extend at your elbows until you return to the top of the push-up.
- Then lower yourself again and repeat the movement on your other side, lifting the opposite leg.
Related article: 10 Minute Home Bodyweight Abs Crusher Workout
10. Inside Leg Kick Push-Up:
In this version, your weight is distributed differently through your arms and legs, requiring contributions from all of the muscles in your body.
How To:
- Begin in the low push-up position and extend the elbows to reach a high plank.
- At the top of the movement, turn at the shoulders and kick one foot under the body and as high as possible while touching that toe with your opposite hand.
- Then return your foot and hand to their original positions, lower yourself to the start and repeat on the other side.
11. Hip Twist Push-Up:
This push-up variation is especially challenging for your shoulders, arms and core.
How To:
- Start at the top of the push-up with your elbows extended and torso straight.
- Kick your left leg under and across your body.
- Lower your chest to the floor without letting your hips touch the ground.
- Extend at the elbows, return to the original position and repeat on opposite side.
Related article: Rock Solid Abs & Core With These 11 Plank Variations
12. Feet on Wall Push-Up:
Ready for a total-body challenge? This version not only requires a ton of upper body strength, but a lot of core stability, too.
How To:
- Begin in your typical high push-up position, but then use your hands to press your feet into the wall.
- You want your toes to be facing down, positioned about eight to 12 inches off the ground.
- Lower your chest to the floor by bending at the elbows.
- Do your best to keep your elbows close to your sides — try not to let them splay out.
- Then push through your hands, extend at the elbows and return to the original position.
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