Since there are always some people wondering about push-up variations and where to look them up, I decided to make an article about them. I'm going to give you information about this exercise and some of its variations.
Remember you can do many of the variations listed in here on one arm or at push-up bars
!Also feel free to think about new Variations!
Information before you start:
In the text, I will give to most variation some "under"-variations. Those can change the stress put on your muscles
, so that I want to give some information about such changes first.Feet elevated: Makes the variations more difficult, because it increases the stress on your muscles. Also it changes the work of the chest in this exercise because the arm angle is changing.
On knuckles: The forearms must stabilize here much. Also the triceps and chest work more because you are a bit higher than with flat hand, that means you have more range of motion.
On fists: More range of motion ---> triceps and chest must work a little more.
On fingertips: More range of motion ---> triceps and chest must work a little more.
On bent fingertips: Same as with fingertips but a little less range of motion.
On knees: Make all the variations much easier!
On one leg: The quadriceps works here noteworthy, too, and there is much more stabilizing work needed. More stress for the core.
Wide hands: Less triceps work more chest work.
Close hands: More triceps less chest work.
For the planche push-ups:
Finger facing forward: Easiest variation.
Finger facing backwards: Hardest variation, shoulders must work more.
On paralletes: Difficulty between finger forward and backward.
Ok. Now let's start with the variations. First off the legendary normal push-up!
Chapter 1: "Normal" push-up Variations
1.) The standart push-up
Execution:
The palms should be at shoulder-width. The body must remain straight throughout, i.e., no bending at knees or waist. The body must be lowered until at least 90 degree-angle is attained at the elbow and the body is parralel to the ground. The body must then be raised until the arms are straight.
Benefits:The standart push-up works chest, triceps, shoulders, abs and lower back.
Variations:
a) Elevated feet
b) On knuckles
c) On fist
d) On fingertips
e) On bent fingertips
f) On one finger (oouch!)
g) On knees
h) Wide hands. Palms more than should-width.
i) Close hands. Palms less than shoulder-width.
h) Only one leg on ground
2.) Tool push-up
Execution:
A normal push-up done on e.g. balls.
Benefits:
More stress for shoulders and forearms, because they have to stabilize more. Works also triceps, chest, abs and lower back.
Variations:
a) Hands on an medicine ball
b) A medicine ball for each hand
c) On a yoga ball
d) With resistance band
...
3.) The Hindu push-up
Execution:
Benefits:Hindu pushups get you into incredible shape very fast because the entire body is engaged in the exercise, making it a compound moment hitting all the major muscle groups, including the legs, back, chest, shoulders, arms, hips and abdominal. Trains also flexibility
of your back.Variations:
a) Feet on an unstable object e.g. Yoga-ball
b) On Fingertips
c) On fists
d) Only one leg on the ground
4.) The Dive-Bomber push-up
Execution:
Start similar to the Hindu push-up, but when you reach the extended back position go back the same way you've come into that position, instead of going straight into the start position.
Benefits:
Again most major body parts are worked. Anyway Matt Furey doesn't recommend this variation compared with the Hindu push-up, as he explains here.
Variations:
a) On Fingertips
b) On fists
c) Only one leg one the ground
5.) One-arm push-up
Execution
Same as standart push-up, but with only one arm. Try to keep back straight. You can make it a bit easier by spreading your feet.
Benefits:
Works the triceps and shoulders very much. Trains also chest, abs, lower back.
Variations:
a) Elevated feet
b) On knuckles
c) On fist
d) On fingertips
e) On bent fingertips
f) On knees
g) Only one leg on ground
6.) Shifting push-up
Execution:
Start in a wide arm pushup position. From here you lean to one side and do like a one arm pushup. Leave your other arm on the ground but keep most of your weight on your pushup arm. Push straight up and down, then switch sides and do the same on the other arm. Feet should be together.
Benefits:
Like the Benefits of one-arm push-up but with less stress on triceps and shoulders.
Variations:
a) Elevated feet
b) On knuckles
c) On fist
d) On fingertips
e) On knees
f) Only one leg on ground
7.) Chinese push-up
Execution:
Perform a traditional push-up. In the down position, the athlete will move his/her body, using their toes, forward approximately 6-10 inches supporting body weight on both wrists and focusing on their shoulder stabilizers. Then the athlete will return back to the original down position, complete the push-up and repeat the process.
Down position:
Benefits:Forearm, triceps, core shoulder and calve a bit.
Variations:
a) On Fingertips
b) Hand backwards
c) Only one leg on the ground
8.) The T-push-up
Execution:
Go down as in a normal push-up, and when coming up, turn your body sideways and bring one hand off the ground to point to the ceiling
Benefits:
More stabilizing work in shoulders amd cre is used more. Triceps and chest for the pushing movement.
9.) Jack Lalanne push-up #1
Execution:
You go in a position similar to the end part of using an ab wheel and do a push-up in that position.
That's Jack Lalanne himself with that type of push-up on his fingertips
Benefits:Works the shoulders & core more to stabilize the body in that unused position. Triceps for the lift..
Variations:
a) Feet elevated
b) On Fingertips
c) On knees
d) One feet on the ground
10.) Jack Lalanne push-up #2
A little bit confusing but there are actually two push-up types called Jack Lalanne push-up...
Execution:
Stand on a chair (or a box, or whatever) with the body piked so that the hands are on the ground near the chair. (The nearer the hands are to the chair, the more difficult the exercise is.) Now bend and straighten your arms.
Benefits:
Can be used to work towards the handstandpushup. Works more triceps and shoulder especially if you are close enough to the chair.
Variations:
a) On Fingertips
11.) Handstand push-up
Execution:
Go into a handstand, then lower yourself down towards the floor until you are near above the ground. Press up in the handstand again.
Benefits:
Great for the shoulders. Trains also triceps very good. Abs and lower back are only needed to stabilize the handstand (together with shoulders).
12.) Diamond push-up
Execution:
Hands are together with pointer finger and thumb touching. Lower yourself down with the forehead touching the center of the diamond. Press up again.
Benefits:
The triceps is here more required than in the standart push-up. Chest, shoulders, abs and lower back are also trained.
Variations:
a) Feet elevated
b) On knees
c) On one leg
13.) Tiger push-ups
Execution and Benefits
14.) Plank push-ups
Execution:
Go in the plank position (Elbows underneath your shoulders, forearm straight out in front of you). Now push up, but let your hands rest where they were in plank position. Go down again, until your elbows are close to the floor and press up again.
Benefits:
Works more the triceps as the normal push-up. Abs and lower back are used to stabilize.
Variations:
a) Feet elevated
b) On knees
c) On one leg
15.) Triceps push-up
Execution:
Done linke the plank push-up, but with hands under your shoulders. Be sure you press like in the plank press, with only the triceps.
Benefits:
Triceps, triceps and triceps. Core to stabilize.
Variations:
a) Feet elevated
b) On knees
c) On one leg
Very hard one handed!!
16.) Inverted push-up
Execution:
Go in a inverted push-up position (stomach towards the ceiling) and do press-ups from that position.
Benefits:
Mostly triceps. Core to stabilize.
Variations:
a) Feet elevated
b) On Fists
c) On one leg
17.) One-arm hinge push-up
Execution:
Push-up position on one arm. Now go with your elbow down to the side (right arm right side, left arm left side) and press up again.
Benefits:Need monster triceps power to come up again. Trains also shoulders, chest and core.
Variations:
a) Feet elevated
b) On knees
c) On one leg
Chapter 2: Planche variation push-ups
18.) Pseudo planche push up
Execution:
Push-up position with hands at hip-height and finger facing backwards. From that position press up. Can be done with hands under e.g. stomach to make it easier.
Benefits:
Much stress for the shoulders. Trains also core and triceps.
Variations:
a) Feet elevated
b) On one leg
19.) Tuck planche push-up
Execution:
Go in the tuck planche position. To get in that position squat down, put your hands in front of your feet and lean forward, until you leave the ground with your feet. Pull the feet tightly to your chest and bring hip at shoulder height. That's the tuck planche position. This can be performed with various hand positions. For the tuck planche push-up lower yourself down from that position as much as possible and press up again.
Paralletes/push-up bars are recommended (or 2 identical chairs
).Tuck planche position:
Benefits:
Mainly for shoulders, back and triceps.
Variations:
a) Finger facing forward
b) Finger facing backward
c) On paralletes/push-up bars
d) in Gymnastic rings
20.) Advanced tuck planche push-up
Execution:
Go in the advanced tuck planche position. To get in that position perform a tuck planche and make your back straight. Hip stays shoulder height.
From that position lower yourself down as much as possible and press up again. Paralettes/push-up bar recommended.
Benefits:
Shoulder get stronger and stronger
. Also back and triceps are required for this exercise.Variations:
a) Finger facing forward
b) Finger facing backward
c) On paralletes/push-up bars
d) in Gymnastic rings
21.) Straddle Planche push-up
Execution:
Go in straddle planche position (your body with spreaded feet is held only by the arms parallel to the floor). Lower yourself as much as possible down and press up again.
Benefits:
Shoulder and back are stressed enormous. Chest also needed as a mover for this skill. Triceps is also used (what else...?).
Variations:
a) Finger facing forward
b) Finger facing backward
c) On paralletes/push-up bars
d) in Gymnastic rings
22.) The planche push-up
Execution:
Go in planche position (straight body is held parallel to the floor by arms only. Lower your body down until you are close above the ground and press up again.
Benefits:
The most difficult push-up variation in this thread I suppose. Requires incredible shoulder strength and a very strong back. Also the chest must work hard for it.
Oh and some triceps should be available...
Chapter 3: Plyo/Jumping push-ups
23.) Clapping push-upExecution:
Like a normal push-up, but when you come up jump with hands and clap one time before you land.
Benefits:
Works triceps, shoulders, chest and core.
Variations
a) Feet elevated
b) On knees
c) On one feet
d) Hands placed wider outward than shoulder-width
e) Hands placed closer than shoulder-width
f) With two or more claps in the air
g) With a clap behind the back
...
The best clapping push-up I've seen up to now was one clap in front of stomach, one behind the the back and again one in front of stomach before landing. Now beat that
24.) One hand clapping push-up
Execution:
Done like a one arm push-up, but when you come up jump of the floor and clap with your hand against your chest.
Benefits:
Triceps, shoulders, chest and core.
Variations:
a) Feet elevated
b) On knees
25.) Whole body jump push-up
Execution:
Do a push-up, but when you come up jump, so that your full body leaves the ground.
Benefits:
Core is more used in this Variation. Triceps, chest and shoulders used like in a clapping push-up.
26.) Full turn push-up
Execution:
Do a whole body jump push-up and make a 1/1 twist in the air, so that you land again in normal push up position.
Benefits:
Like in whole body jump push-up.
27.) One arm switching push-up
Execution:
Do a one arm jumping push up and land on the other arm alternating.
Benefits:
Triceps, chest, shoulder core.
Variations:
a) Feet elevated
b) On knees
c) On one leg
28.) Handstand jump push-up
Execution:
Do a Handstand push-up and jump when you come up. Land again in handstand.
Benefits:
Shoulders and triceps. Core to stabilize.
Variations:
a) With a clap
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