Gain Total-Body Strength With These 17 Push-Up Variations
Doing the same old push-ups day in and day out can feel a little boring, so
we’re here to shake things up. Variety can supercharge a workout and throw a whole range of new muscles
into the mix. Just be sure to spend some time perfecting your form
and nailing the basics before you jump into the variations that
require increased strength, coordination, and balance.
Push-ups are everywhere — high school gym classes, the military, gym,
studios or even used as a form of punishment. With good reason: Push-ups are
tough. While people at gyms spend lots of time on benches and other fancy
equipment, push-ups may be an even more effective way to get you stronger,
faster. And they’re far more versatile than people think. Push-up variations
can strengthen your abs, back, legs — pretty much every muscle in your body,
really. Here are 17 versions of the push-up you aren’t doing but should
be. Add them to your workout and you’ll see (and feel) powerful
results.
ELIMINATE FORM MISTAKES
There are a few classic form failures that can indicate areas of weakness.
If your lower back sags, it shows your core is weak. If your shoulder blades
flare out from the body at the top, the serratus anterior (muscles along the
side of your rib cage just underneath your arms) need work. Try doing high
planks for your core, and mountain climbers (bringing your knees to your
chest on alternating legs while in a high plank) for your serratus
anterior.
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 DO IT: 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.
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 DO IT: 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.
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 DO IT: 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.
STAGGERED HAND & SINGLE-LEG PUSH-UP
Last variation too easy? Now try it balancing on just one leg! HOW TO DO
IT: 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.
SINGLE ARM RAISE PUSH-UP
This variation makes a great precursor to learning the one-arm push-up. HOW
TO DO IT: 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.
WARRIOR PUSH-UP
Fire up your obliques by adding a side plank at the top of each push-up.
HOW TO DO IT: 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.
OUTSIDE LEG KICK PUSH-UP
When you change the position of your leg during a push-up (like with this
version), your entire center of mass changes. HOW TO DO IT: 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.
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 DO IT: 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.
HIP TWIST PUSH-UP
This push-up variation is especially challenging for your shoulders, arms
and core. HOW TO DO IT: 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.
FEET ON WALL PUSH-UP
DIVEBOMBER PUSH-UP
For this push-up, begin with sets of five and gradually work your way
up to doing sets of 10. Work on your regular push-ups first, and slowly
incorporate this modifications into your routine as you build strength.
HOW TO DO IT: Begin in the high push-up position, but spread your legs
out to the side, rather than positioning them directly behind you. Lower
the head and chest out as far in front of the hands as possible. Drag
the forehead as close to the ground as possible while pressing the body
backward and hips upward. Finish with your hips up, the head down and
the elbows extended. Then return to the starting position and repeat the
cycle again.
MEDICINE BALL PUSH-UP
Your triceps are particularly challenged by the push-up in which both
hands are on the ball and your core activates to keep you balanced as
you alternate hands. HOW TO DO IT: Get into a push-up position with both
hands placed on the ball and legs extended behind you. Bend your elbows
to lower your chest toward the ball for a push-up. As you rise, lift
your left hand and place it on the floor, leaving your right hand on the
ball, to perform a push-up. Return to center and repeat with the right
hand to the floor.
STABILITY BALL PUSH-UP
Do a push-up but with your hands on a stability ball to increase how
much your core must activate to keep you from falling. HOW TO DO IT:
Your hands rest on the ball, under your shoulders with the elbows in the
direction of the ankles. Squeeze the ball with your hands and arms.
Extend your feet directly behind you.
STABILITY BALL PUSH-UP WITH PULL-IN
Take the version from the last picture and add even more ab muscle
recruitment. You’ll definitely feel this one in your lower abs. HOW TO
DO IT: Place your hands on the ground and your shins on top of a
stability ball. Perform a push-up, and then at the top, use your abs to
roll the stability ball up toward your chest. Roll the ball back out and
repeat.
CLAP PUSH-UP
This plyo push-up will really get all the muscles in your chest and
back firing! HOW TO DO IT: Do a standard push-up, but as you press up
from the floor, do so explosively so the hands leave the ground and clap
together before you return to a bent-elbow lowered position.
SINGLE-LEG PUSH-UP
By lifting one foot off the floor, you’re going to have to support more
weight in your upper body, leading to greater strength gains. HOW TO DO
IT: Begin again in a high plank but lift one foot a few inches off the
floor. Keep your core engaged as you lower down and back up, keeping
your lifted foot where it is. Make sure to do the same number of reps on
each side.
ONE-ARM PUSH-UP
Are you ready for an insane test of upper body and core strength? Meet:
the one-arm push-up. HOW TO DO IT: Get into position by starting in a
standard plank. Center your right hand under your chest and place your
left hand behind your back. Spread your feet further apart than usual
for added support and stability. Bend your elbow as close to your body
as you can and lower down as far as you can go. Press back up.
