Are you bored of doing the same old traditional push-up? Change things up with these push-up variations!
11 Push-Up Types to Help You Switch Up Your Game
1. Wide Grip Push-Ups
This is one of the easier push-up variations to try. The wide grip push-up puts less emphasis on the triceps. It is perfect for those who are specifically looking to develop strength in their pecs.
How to do it:
- Start in a standard push-up position. Keep your hands flat on the floor slightly wider than shoulder-width apart. Position your wrists under your shoulders. This is your starting position.
- While maintaining a straight body, bend your arms as you slowly lower yourself as close to the floor as you can. Hold the position for about 2 seconds before pushing back up.
- Practice your wide grip push-up form. As you progress, challenge yourself further by widening the distance between your hands.
2. Incline Push-Ups
This particular variation is the perfect set of push-ups for beginners and those recovering from injuries. Doing push-ups at an inclined angle makes the movement easier while still engaging the same muscles standard push-ups do.
How to do it:
- Choose a chair or desk you can hold on to and stand in front of it. Grip the object with your hands at about shoulder-width apart. Now, walk your feet back until you are at a 45-degree angle to the ground. This is your starting position.
- Just as with standard push-ups, bend the elbows while lowering your chest as close to the desk or chair. Hold the position for about 2 seconds before pushing back up.
3. Decline Push-Ups
Contrary to the incline push-up, the decline variation produces more of a challenge. It adds an additional emphasis on the upper chest and front deltoids.
How to do it:
- Maintain a standard push-up position, but place your feet on an elevated surface. This is your starting position.
- Just as with traditional push-ups, lower yourself as close to the ground as possible before pushing back up.
Tip: The more elevated your feet are, the harder the challenge is and the better the results.
4. Plank-Ups
This variation helps get rid of fats in your shoulders, arms, wrists, glutes, and core. It also strengthens these muscles and improves posture. Admittedly, matching a plank with push-ups is not the easiest thing to do. However, it is extremely beneficial.
How to do it:
- Start in a plank position with your feet hip-width apart.
- Place your left hand on the mat. As you straighten your left arm, place your right hand on the ground. Straighten your right arm as well.
- Lower yourself back down by bending your left arm and placing your left elbow on the ground. Follow up by bending your right arm and placing your right elbow on the ground.
5. Push-Ups with Hands on Foam Rollers
This gives your standard push-up a challenge as you can get thrown off by the instability. The challenge is maintaining a proper push-up form while achieving balance. This type of push-up will engage the shoulder muscles as well as improve core stability.
How to do it:
- Starting in a high plank position, place each hand on top of a foam roller as you would on push-up bars.
- As with standard push-ups, lower yourself down as close to the ground. Do your best to maintain stability by not moving the foam rollers when completing the motion.
6. One-Legged Push-Ups
Doing these push-ups engages the quads on the leg that is on the floor and the glutes of the leg on the air. The challenge is to keep your balance.
How to do it:
- Start in a traditional push-up position. Raise one leg off the ground. The higher it is lifted, the tighter your glutes will contract. Make sure that the lower back does not start to arch.
- Maintain that position as you bend your elbows and lower yourself as close to the ground as possible. Hold the position for 2 seconds, then push back up.
- After a set, repeat the motion with the other leg.
7. Mountain Climber Push-Ups
This variation is perfect for helping you develop core strength and endurance. Incorporating mountain climbers into the standard push-ups should give you that extra burn in your abs.
How to do it:
- Start in a standard push-up position.
- Perform a push-up, then immediately bring your right knee in towards your chest. Extend the leg back and quickly repeat the motion with the other leg.
8. Spiderman Push-Ups
Spiderman push-ups are great for those looking to develop their obliques. They also add flexibility, depending on the range of motion you incorporate into the exercise.
How to do it:
- Start in a standard push-up position.
- Bend your elbows as you lower yourself as close to the ground as you can. Simultaneously, bend one leg outwards and bring your knee towards the same-side arm.
- As you push back up, straighten your leg back out as well. Repeat the motion on alternating sides.
9. Diamond Push-Ups
The diamond push-up variation is an extreme workout for your triceps. Keeping your hands closer to your body’s midline forces your triceps to compensate for the lack of force usually exerted by your chest and shoulders.
How to do it:
- Start in your standard push-up position.
- Walk your hands inwards under your chest, keeping your thumbs and forefingers together to form a diamond. This is your starting position.
- Bend your elbows and lower yourself as close to the ground as possible. Remember to maintain a straight back as you push yourself back up.
10. Push-Up Rows
For those who love kettlebell exercises, give your back, shoulders, and biceps an extra kick with this variation.
How to do it:
- Choose two kettlebells that are heavy enough to support your weight without moving but light enough for you to lift.
- Using those kettlebells as your push-up bars, get into a push-up position and perform a push-up. At the end of the motion, pull one elbow up behind you as you bring the kettlebell up to your lower ribs before lowering it back down.
- Perform another push-up and repeat the motion with the other arm.
11. Bird-Dog Push-Ups
The bird-dog push-up gives your glute and core an extra workout by trying to stay balanced and keeping the proper form.
How to do it:
- Start in a standard push-up position.
- Perform a push-up by bending your elbows and lowering yourself as close to the ground as you can. As you push back up, simultaneously extend your left arm in front of you and your right leg behind you.
- Return to the push-up position and immediately follow up with another push-up. As you go up, repeat the motion with the other side.
Short on time or equipment this holiday season? Watch the video below and give that training session a try:
Mix up your push-up routine with these variations. Continue to challenge yourself by making the most of these modifications. While a lot of these may not be easy to perform at first, with enough repetition and practice, you will be reaping the push-ups benefits in no time.
Do you know other push-up variations? Feel free to suggest some in the comments section below!
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