35 Awesome Push Up Exercises and Variations

Wanting to indulge in a fierce workout regime, but scared of push-ups? Well fret not, we got you covered!

For anyone involved in a strict and disciplined gym routine, push-ups are best friends. They may be a hard nut to crack but once you get a hang of it, there’s no going back. They not only help in building your core muscles but also enhance overall stamina. 

Push-ups are bodyweight exercises one must do regularly. Doing push-ups helps you work on several body parts together including the triceps, shoulders, and chest. 

The best way to ace your push-up game is to start easy and make gradual progress.

Your best friends on this journey should be patient and persistent. In our discussion today, let’s decode the mechanism and benefits attached to push-ups. 

Reasons you should choose push-ups every day

Push-ups form a staple in every exercise routine. These exercise forms are essential because of their ease and effectiveness. It is helpful in building strength and needs no equipment.

Furthermore, it’s a great way to boost your fitness level without making any expenses. It can thus form a part of every person’s workout routine.

To understand better, let us enlist some of the benefits of push-ups

• The entire upper and lower body including chest muscles, shoulders, triceps, biceps, and back is at work during push-ups.
• Modified push-ups can adjust to your needs and fitness levels. There are different types of push-ups suited for beginners and advanced stages. A gradual shift to an advanced routine makes you stronger and builds stamina. 
• The movement during push-ups affects bones around elbows and shoulders strengthening joints over time. They also aid in building bone strength help in body weight management and strengthens bones and joint. 
• It extends cardio-vascular support. Push-ups increase the heart rate by employing many body muscles at once. This increases the heart activity increasing the supply of oxygen and blood in the body.
• Push-ups help you achieve the correct posture. The stretches and movements involved in push-ups give the right posture. It provides strength and firmness to the back giving you the correct posture. 

Push-ups can be a part of any exercise routine. They are well suited to all people and are adjustable as per individual needs.

The flexibility and agility that comes along with push-ups make it a perfect choice. Further, let’s know the correct way to do push-ups.

How to perform a push-up?

The correct way of performing push-ups is as important as including push-ups in your routine.

The right way is crucial in deciding the effects push-ups have on your body. It helps in keeping appropriate pressure on the joints.

Performing push-ups also keeps your chest, triceps, and shoulders at work.

The correct way of performing a standard push-up is as further:

1. Get yourself in a high plank position with your hands on the ground shoulder-width apart. Keep your hands at a comfortable angle. 
2. Balance your body on your feet. You may choose to keep your feet together or shoulder-width apart. 
3. Remember to keep your core tight and your body in a straight line from head to heels. Clench your glutes if you find difficulty in keeping your body straight.
4. Keep your head looking slightly towards the front. Ensure that once you’re your body comes down the chin should be the first to touch the ground. 
5.  Straighten your arms without locking your elbows to avoid unnecessary stress on the arms.
6. Continue your exercise with reps for as long as you feel comfortable. 

The above steps help you accurately perform your push-ups.

It not only gives effective results but also prevents unnecessary cramps. Let us further understand the various types of push-ups.

Types of Push-up

Having understood the importance let us dive into the various kinds of push-ups.

Our exercise regime depends upon our strength and stamina. You must choose your push-up routine as per your needs and capacity.

Since a lot of us might not be able to start with an advanced routine let’s begin with some basics.

Types of push-up for beginners

For all those who have excelled in push-up handling, there is always a first day. The journey is slow but the results are effective. Acing this practice might take time.

The precision in technique and variation comes over time. But starting with the basic level is your first step. These exercises help in building the foundation of strength required for advanced stages.

Let’s understand some basics in this section-

Wall Push-ups – These are for people who have low upper body strength to perform regular push-ups. The exercise form works by applying less pressure on the same muscles. Start by standing while facing a wall and arms placed on the wall. Put all your weight against the wall and apply pressure on the arms. Form a straight line with your body lowering the body towards the wall. Perform as many reps as you can. Try to start with 20.

Bent knee push-up – Make a shoulder-width gap between your arms and extend them. Get down on your knees with your ankles in the air. Your body should be straight from head to knees. This keeps the pressure on your knees instead of your feet. Bend your arms in a way that your chest is lowered on the floor. Push yourself back to the starting position and repeat this several times. 

Incline Push-up- One of the easiest push-up variations, this is ideal for beginners. Begin by finding a strong and sturdy bench. Put your hands on the bench in a way that your arms are extended. Hold yourself in an inclined position forming a straight line from head to toe. Bring your chest down on the bench by bending your arms. Extend your arms again to push up until back at the starting position. 

Isometric Hold at the Top of the Push-up – Your starting position in this push-up variation should be like that of a standard push-up. Keep your body straight and extend your arms as much as possible. Hold this position for about 10 seconds. Try to extend the timing for as long as possible until you reach 1 minute or longer.

Isometric Hold at the Bottom of the Push-up – To start with put yourself in the midpoint of a regular push-up position. Maintain a straight body, bend your arms, and keep the chest above the floor. Hold this position for 10 seconds in the beginning. Keep progressing until you can hold yourself like this for 1 minute or more. 

Plank – This is the best kind of push-up to build your strength. Lay down on the floor with your stomach towards the down on the floor. Raise yourself to your forearms and try bringing your body into a plank position. Keep yourself straight from head to toe. Hold this position for at least 20 seconds and gradually increase this time duration. This exercise focuses on core strength important feature of performing a correct push-up. 

Reaching the most difficult stage of push-ups requires time and persistence.

For people who wish to have a strenuous exercise routine, including push-ups is a must. Beginning with the basic kinds of push-ups helps in building strength and stamina. Having read about the fundamental kinds, let us find out some advanced types of push-up exercises.

Push-ups Variation for Advanced 

The advanced stage is a gradual progression. The graduation from easy and basic to difficult and hardcore is part of the process. The later stages need a lot of strength, stamina, and energy.

Reaching this stage could be difficult yet gives immense satisfaction. The results are effective and long-term.

Let us take a quick look at the most performed push-ups in the advanced stage.

Explosive Push-ups – This is one of the easiest advanced push-ups in the advanced category. Begin with the standard position and slowly lower your chest towards the floor. Explode quickly upwards as soon as possible. Let your hands clap on the floor ensuring that you don’t hurt yourself. Bring yourself back to the starting position and repeat this exercise over time. 

Clapping Push-ups – Similar to explosive push-ups this variation helps in building core muscles. While pushing yourself against the ground during the explosive push-up clap your hands one or more times before landing. This helps in increasing agility and results in toned muscles. 

Declining Push-ups – To perform this type of push-up, start from the standard push-up stage. Elevate your feet higher than the normal body by keeping them on and raised surface like a bench. This puts them in a declined position. Then lower your chest to the floor by bending your arms. Push back again until your arms are straight. Repeat this into your comfortable number of reps. 

Close grip push-ups – This is again a variation of the basic push-up but with a narrower grip. Bring your hands together in a way that the thumbs and pointer form a triangle or a diamond. Bend your arms and bring your body close to the ground without touching the ground. Push back upwards again by straightening your arms. This helps to apply pressure on the triceps.

Deep Push-ups – Find yourself 3 comfortable steps or stairs. Put left and right hands and both feet on each of these. Bring your body into the basic push-up position. Lower your body by bending your arms and bring your chest between and below the two steps that your hands are on. Use the push-up handles instead of the steps for the same effect. If you wish to further increase the difficulty level place your body in the decline position. 

Medicine Ball push-up – This variation requires 1 or 2 medicine balls. Using 1 ball you can try a variation of the close-grip push-up. Put your hands on either side of the ball balancing your body. For the second variation use a standard push-up hand width with one hand on the ball and the other on the ground. Now perform the push-up movement. With 2 balls, place one hand on either ball at a comfortable width. Perform the push-ups in this position. 

Handstand push-up – This variation of push-ups uses a wall. Put yourself in a handstand position against the wall. Using the support, arch your back and extend your arms until straight. Continue with the number of reps as per your energy and comfort. If you have mastered decline push-ups then this is an easy chase for you.

 Wide hand push-up – Assume the standard push-up position. Spread your hands a few inches wider than the usual push-up. This puts greater pressure on the chest. Repeat this motion by bending your arms until the chest hits the floor. Return to the start and continue for as long as you can.

Spiderman Push-ups – Start by putting yourself in the standard push-up position. Bring your body down by lowering it. Now bring one knee towards the elbow on the same side. This movement builds the muscles around the biceps along with the core and chest. 

Weighted vest Push-ups – Use a weighted vest to enhance your push-up variation. Strap the vest as per your desired resistance and perform different push-up variations. This helps in increasing agility and core strength. 

Above mentioned variations, push-ups fall in the advanced category. It helps in strengthening your core muscles and giving you the required physique.

All types of push-ups from the basic and advanced categories help to enhance your core muscles. These build the muscles in the upper body and aid the overall physique. 

There can be various variations of push-ups that target specific body parts. When it comes to toning chest muscles there can be several push-up variations for the chest.

The best push-up exercises for chest toning include – wide push-ups, close grip push-ups, decline push-ups, incline push-ups, diamond push-ups, one-arm push-ups, and medicine ball push-ups.

Additional Push Ups variations 

Push-ups, an integral part of any exercise routine enhance the upper body strength. They help in toning the chest muscles and give your body the correct posture and required physique. It gives the body increased stamina and enhances the overall body’s health.

Here are some additional Push-ups that you can include in your routine to get optimum benefits:

• Scorpion Push Up- Raise one leg in the air, like a scorpion’s tail.
• Uneven Push-Up- Place one hand on a raised surface to hit that pec harder.
• Crossover Push-Up- Place one hand on a book, medicine ball, or something else and swap which hand is on it in between each rep.
• Around the World- Like clapping push-ups? Want to up the ante? Here you spin around in the air 360 degrees before you land!
• Rocky Push-Ups- Perform push-ups with one hand and swap hands with each rep. So, named as they featured in Rocky 2!
• Spider-Man Press Ups- Bring one knee up to your side as though crawling on each rep.
• Planche Press Up- An ultimate test of strength and power. Perform press-ups with your feet not touching the ground. Hands should be further down your body, by your waist.
• Pseudo Planche Press Up- Hands in planche position but feet planted on the floor.
• Maltese Push-Up- A pseudo planche push-up but with your arms further apart and twisted outward.
• Rocking Press Ups- Rock down to one side on each rep.
• Diamond Press Ups- Hands together forming a diamond shape in the middle.
• Extended Range of Motion- Use chairs or push-up stands to go below your hands.
• 1 Finger Push Up- Bruce Lee can do it! You get to use your thumb too.
• Tricep Push Ups- Hands by your side lower down.
• Serratus Push-Ups- Work your serratus muscles by keeping your arms straight and ‘shrugging’ up and down.
• Pike Press Up- Press up performed with buttocks in the air – like a decline minus the bench.
• Typewriter- Move along the horizontal axis on each rep.
• Box Jump Press Ups– Launch up and onto something with each rep.
• Aztec- Launch up and touch your toes!
• Slider Push-Up- Use a skateboard, rollerblade, and towel and slide one arm forward on each rep.
• Superman- Press ups with one arm straight in front.
• Jack LaLanne Finger Tip Push UP- Fingertip push-ups with one arm up.
• Flying Squirrel- Spin 180 on each rep to face the other way.

Types of push-ups for biceps include dive bomber push-ups, Spiderman push-ups, push-ups with resistance bands, and knuckle push-ups also help in building strength and stamina.

Well., this is not the end yet! To conclude the overall discussion let’s move to the final words of the author. 

Summing up

Push-ups are the most versatile and timeless exercises that fit into any level of workout scheme. Their popularity lies in their ability to engage multiple muscles simultaneously. 

They offer a range of benefits including effective posture, toned chest, and lowered body fat. Push-ups not only increase physical fitness but also contribute to enhanced endurance. 

They are a complete package for beginners as well as experts looking to increase their upper body strength. 

One must keep in mind that no exercise routine functions as a magic wand. To extract benefits regular work must be adopted with a balanced diet and adequate rest. 

The best way to achieve your desired shape, stability, and cardiovascular activity, embrace the power of push-ups and enjoy a perfect body.

Related: A Huge List of Ab Exercises – Over 40 Moves!