Everyone is familiar with the standard push-up however if you’re looking for the top 10 push-up variations other than the basic push up you are at the right place.
When it comes to building strength and endurance in the chest, push-ups are one of the best exercises that you can do. But if you’re getting bored with the standard push-up then why not try something new?
Here are 10 push-up variations other than the basic push-up that will help challenge your muscles in different ways and take your fitness routine to a whole new level. From pike push-ups to plyometric push-ups, these workouts will make sure you never get bored again! So let’s get started on discovering the top 10 push-up variations for an intense full-body workout!
1. How To Do Pike Push-Ups Step by Step
Pike push-ups can help you build strong muscles. They are a more advanced version of the standard push-up. They work your shoulders in different ways and can help you build muscle mass and increase strength in your arms and shoulders. You need to use the right form and technique when doing pike push-ups so that you do them safely and get the best results.
Step 1. To begin a pike push-up, start by getting into a regular or traditional push-up position with your feet hip-width apart and your arms shoulder-width apart.
Step 2. Slowly walk your hands backwards towards your feet while keeping your legs straight. Stop when you have formed an upside-down V shape with your body, ensuring that there is a 90-degree angle between the torso and legs. This is the starting position for pike push-ups.
Step 3. From here, bend at the elbows to lower your head towards the ground at approximately 45-degree angles away from the sides of your body. You should aim to touch the ground with your head before pushing yourself back up to the starting position in a controlled manner. This counts as one pike push-up repetition.
Tip. To make pike push-ups harder, try lifting one leg off the ground just before lowering towards the floor each time. Keep this leg parallel (or close to parallel) with your back throughout each movement. This way, both legs receive equal work throughout each set of pike push-ups. This will help develop both sides of the body evenly. Start by lifting either leg ten times before switching legs for another set of ten reps on each side; then increase from there based on comfort level and desired intensity level per session.
Pike push-ups are an effective exercise to build strong muscles and increase strength in your arms and shoulders. With the right form and technique, pike push-ups can be done safely while maximizing results. Now that you know how to properly execute pike push-up exercises, why not give them a go today?
2. How To Do Wide Grip Push-ups Step By Step
If you want to add a challenge to your classic pushup routine, wide-grip push-ups can be a great way to engage your chest and shoulders while also working out your arms, core, and legs. Wide grip push-ups require no equipment, but they can be tricky if you don’t maintain proper form and technique. Follow these instructions step-by-step for wide-grip push-ups that work all of your major muscle groups efficiently and safely.
Step 1. You will need a soft, flat surface to do wide-grip pushups. This could be a rug or yoga mat on the floor. If the ground is uneven or too hard, it might hurt your wrists or ankles. You can wear shoes or socks when you do wide-grip pushups for extra traction (gripping power), but be careful not to slip if you are wearing only socks.
Step 2. When doing a wide grip pushup, put your hands a little wider than shoulder width on the surface. If this is your first time, start with palms about 3-6 inches wider than shoulder width. Keep fingers spread wide and pointing forward or slightly outward. This will help keep them in line with shoulders. Experienced exercisers can increase the distance between their hands over time. But those who go too far too soon may put strain on their shoulder tendons and risk injury.
Step 3. Put your palms on the ground. Push up so your toes and palms are touching the ground. Do this like a normal pushup but with your hands wider apart. Keep your feet together and curled so only the soles are touching the ground. Lock both knees to keep your lower body straight and steady.
Step 4. The last step is to make a line from your head to your toes, like in the “high plank” yoga pose. Your neck should be straight along your spine, not looking up or down. While doing wide grip push-ups, keep your core muscles engaged so your head stays aligned with your lower body. This will help you gradually build up the strength you need for wide-grip pull-ups. You should feel a “burn” in your core muscles after each set of wide grip reps!
Give wide grip push-ups a try next time you’re at the gym! They are a great way to work your chest, shoulders, and triceps all at once. Just remember to keep your form in check by keeping your core engaged and using a full range of motion. With these four simple steps, you’ll be nailing perfect wide grip push-ups in no time.
3. Close Grip Push-ups
Close grip push-ups are an effective upper body exercise that engages the muscles of the chest, shoulders, and arms. They are easy to learn and incorporate into any fitness routine. Here is a step-by-step guide on how to do close-grip push-ups with proper form and technique.
Step 1. start out in a quadruped position on your hands and toes with your hips above your knees and your hands a few inches apart. Make sure to keep your shoulder blades pushed through and away from your spine as you rotate your shoulders outward to engage the lats.
Step 2. Ensure you have preloaded by tightening your core while completing a vigorous inhale and exhale. Keep your quads and glutes tight, ribs pointing down, pelvis slightly bent, and chin tucked in as if holding an egg under it throughout the movement.
Step 3. To begin close grip push-ups, extend your legs so that you move into a high plank position with feet hip-width apart or close together. As you lower yourself down towards the floor by bending your elbows, keep all previously mentioned elements tightened while also focusing on pulling back your shoulder blades towards the floor during this part of the movement.
Step 4. Your elbows should remain close to the body for proper form before pausing at the bottom of the movement for one second before initiating upward motion by compressing your chest and extending those elbows again. Maintain alignment throughout each repetition while finishing off each close grip pushup by tightening both chest and triceps muscles before repeating until the desired number of repetitions has been achieved.
Tip. When doing close-grip push-ups, it is important to focus on engaging the chest and triceps muscles. To ensure proper form, make sure to keep your elbows close to the body throughout the movement and avoid allowing them to flare outwards. Moreover, take your time as you are lowering yourself down and pause at the bottom to ensure your muscles (including the core) are engaged throughout each repetition. Always inhale on the way down and exhale on the way back up.
Practicing close grip push-ups regularly can help improve total body strength as well as increase muscle mass in these areas over time so long as they are done with good form and technique each time they are performed. Additionally, be sure to consult with a doctor or physical therapist before beginning any new exercise routines or adding new exercises such as close grip push-ups into existing ones just to make sure it is safe for the individual doing them!
4. How To Do Typewriter Push-ups Step-by-step
Overall, typewriter push-ups are an effective full-body exercise that can provide an intense workout if performed with proper form and technique regularly. By properly engaging all muscle groups including arms, shoulders, abs, and legs it is possible to build strength throughout the upper body while increasing core stability at the same time.
Step 1. To start, assume your traditional push-up stance with the palms of your hands resting directly underneath your shoulders and toes slightly apart. Ensure you keep a straight spine while engaging both core muscles for stability throughout this workout.
Step 2. From this position, press down through your hands to lift your chest off of the ground slightly and shift your body weight onto one arm. Keep that arm bent at a 90-degree angle and extend your other arm straight out from the shoulder in a y-shape. Make sure that both of your hips stay parallel to the ground while doing this.
Step 3. With one side still extended and the other bent, move through typewriter push-ups like you would regular push-ups by alternating which arm is extended and which is bent. The movement should look like a typewriter as you move each time from side to side in order to complete one repetition.
Step 4. When typewriting on either side, keep your gaze facing forward toward the ground and do not let your hips sag or rotate during the exercise. As you move from side to side, focus on keeping both sides even and make sure that you are leading with the same level of intensity throughout the entire exercise sequence.
Tips. To take your typewriter push-up game to the next level, why not add a few extra movements such as alternating leg lifts and mountain climbers? This combination will help hone coordination skills while boosting strength all over. Additionally, by changing up grip positions like wide or close typewriter push-ups, you can target different muscle groups with one simple exercise. With this variety of options at your fingertips (or should we say wrists?), the possibilities for an effective workout are endless!
If you want to start doing typewriter push-ups but don’t know where to begin, follow the tips and tricks in this article. Remember to keep good form throughout the entire exercise, as that is crucial for avoiding injury and ensuring proper muscle engagement. With consistent practice, you’ll soon be on your way to building strength and toning your body all over!
5. How To Do Spiderman Push-ups Step by Step
If you’re after a change in your push-up regimen, Spiderman Push-ups are an ideal way to go. Not only do they promote the strengthening of muscles and coordination throughout the body, but it is also a full-body workout that targets the chest, shoulders, triceps back muscles, and core all at once! The exercise calls for using one’s own bodyweight as resistance along with dynamic movement and control – so if you seek something that will really test both your strength proficiency and balance then this is certainly worth considering!
Step 1. Get ready to start your workout by getting into a push-up stance with your hands placed wider than the width of your shoulders, and directly below them. Your feet should be close together while keeping an upright posture all throughout the exercise.
Step 2. As you begin the spiderman push up, take a deep breath and engage your core. Then slowly lower yourself into the bottom position of the exercise.
Step 3. As you lower down drive one knee towards your elbow while keeping your arms at a 45-degree angle relative to your body. For example, if you are driving your right knee towards your right elbow make sure that your arms remain at parallel with each other while they reach outwards towards the sides of the room.
Step 4. Once you have reached a full extension with this movement exhale and reverse the motion by pushing yourself back up into the plank position before repeating on the opposite side.
Overall spiderman push-ups are a great way to increase muscular strength, balance, coordination, and overall body awareness while having fun at the same time! By following these simple steps along with proper progression techniques hopefully soon enough everyone can master this superhero-inspired movement just like Spider-Man himself!
6. How To Do Decline Push-ups Step By Step
Decline push-ups are one of the most effective and popular bodyweight exercises available. When done with proper form and technique, decline push-ups can help you increase overall strength and build muscle in your chest, shoulders, triceps, and core. Here’s a step-by-step guide for performing decline push-ups properly.
Step 1. First, find an elevated object or platform at a height you feel comfortable with. Common items used as decline platforms include chairs, boxes, benches, steps or an decline bench press. Make sure whatever you choose is stable enough to support your weight safely.
Step 2. Once you’ve found your decline surface, place your hands on the floor shoulder-width apart slightly lower than the decline surface. Your palms should be placed directly under your lower chest – not too far forward as this will work more of the shoulders rather than the chest muscles.
Step 3. Position your feet onto the decline surface and make sure there is a straight line from your head to your toes while keeping a tight core and butt lifted off the floor. This will ensure proper form throughout the exercise.
Step 4. To begin decline push-ups, slowly lower yourself down until arms are bent 90 degrees or as far down as possible – whichever comes first. Be sure to keep good form throughout the exercise by contracting your chest muscles as you press up off the floor back into starting position with arms extended fully but not locked out at elbows. Repeat for desired number of reps or until fatigued then rest briefly before beginning another set if desired.
Constructing strength and muscle in your chest, shoulders, triceps and core is made easy with the decline push-up exercise. With a few simple steps followed to ensure correct form when performing this powerful workout move you’ll soon witness its remarkable rewards of improved overall strength and muscular definition.
7. How To Do Incline Push-ups Step By Step
Incline push-ups are an effective and efficient way to strengthen your chest, shoulders and triceps while also improving stability and balance. When done properly with good form, incline push-ups can provide a great workout for your upper body. Here’s a step-by-step guide to help you perform incline push-ups correctly and safely.
Step 1. Find a safe incline surface: Choose a sturdy incline surface like an exercise box or bench that won’t slip out from underneath you while doing the exercise. Make sure it is elevated at least five inches off the ground so that you have enough space to complete the movement correctly. If you are using equipment at home, consider adding nonslip pads or rubber or foam tiles beneath it for extra safety.
Step 2. To begin the exercise, stand in front of the incline with your feet close together and hands on either side outside it. Slightly bend at the knees and walk back into a plank position – one leg after another. Once you have established an immovable line through your body stabilized to the inclined surface, ensuring that your lower back doesn’t slump down, then you may start! Never forget to maintain proper form by engaging your core throughout all repetitions so as not to strain or injure yourself on this activity.
Step 3. Bend arms to lower chest toward incline: Once you are in plank position, bend your arms at the elbows as you slowly lower yourself down until your chest touches the incline surface then press back up again until elbows are straight but not locked out completely. Your breathing should remain steady throughout this motion – exhaling as you lower down then inhaling as you press back up again.
Step 4. Do incline push-ups with good form. This means that your head stays in line with your spine. There is no arching in your back. All movements are controlled and smooth, not jerky. You don’t go all the way down, but only far enough so that you still feel some tension when pushing back up. It may help if you look just past your hands instead of directly down at the box or bench during each repetition. This will help you stay in the correct position and be more stable while doing incline push-ups with good form every time.
Incline push-ups are a good exercise to help make your upper body stronger. If you do them correctly with the right form, technique and progressions, you will see results soon. So don’t be afraid to try them today.
8. How To Do Suspension Trainer Push-ups Step By Step
Suspension trainer push-ups are an effective and challenging way to add resistance to your bodyweight routine. When done with proper form, suspension push-ups can help build strength and stability in the arms, chest, and core muscles. But, if done improperly, suspension trainer push-ups can lead to injury and strain. That’s why it’s important to follow these step-by-step instructions.
Step 1. Start by grabbing the suspension trainer handles with both hands, maintaining a firm grip. Your shoulders should be over your wrists, so that the straps hang perpendicular to the floor. Once you’ve got a comfortable grip, extend your legs straight behind you. Your heels should be slightly elevated from the ground.
Step 2. Tighten your abs and squeeze your glutes to ensure that your hips don’t sag as you lower yourself into a push-up formation. As you do this, bend your elbows and lower your torso between the suspension trainer handles. Make sure to avoid dropping too low and coming in contact with either the suspension trainer or its straps; instead, keep your chest at roughly the same height as the suspension trainer handles.
Step 3. Once you’ve achieved the correct form for suspension push-ups, it’s time to push! Push into the suspension trainer handles to return back up to your starting position.
Step 4. As you’re doing suspension push-ups, remember to keep your spine (including your neck and head) in a neutral and straight line. Avoid dropping your chin or raising it too far forward during the exercise. Additionally, make sure that you’re not going lower than the suspension trainer handles as this can cause injury and strain.
Follow these steps to ensure that you’re doing suspension trainer push-ups with proper form and technique. Doing suspension push-ups with good form will help you maximize the benefits of the exercise while avoiding potential injuries or strains. For an even greater challenge, try adding variations such as single-arm suspension push-ups or suspension trainer knee tuck push-ups. With suspension trainer push-ups, the possibilities are endless! Good luck!
9. Medicine Ball Push-ups (Alternating sides, center, and double)
Are you looking for an effective way to mix up your strength workouts and take them to the next level? Medicine ball push-ups are an amazing exercise that will not only improve your overall body strength but also provide a fun, challenging twist on traditional push-ups. With three different forms of this workout — alternating sides, center, and double medicine ball — you can work both arms in unison or separately depending on how intense or advanced your workout is. All it takes is a few minutes each day using one of these methods, and I’ll show you step by step. Let’s get started!
Step 1. “Good form” requires you to place your palms on the floor shoulder-width apart, in line with your neck. Place your feet together and bend your toes so that they are pushing you forward. Make sure your back and legs are both straight while pushing up while your arms are even throughout. When selecting an area to do medicine ball push-ups, it is best to choose a gym mat or carpeted area for cushioning.
Step 2. Before beginning medicine ball pushups, be mindful of form & technique. Start by placing one hand on the medicine ball. The placement of the medicine ball should be outside one shoulder & beneath one hand at a time.
Step 3. Once your hand is on the medicine ball, lower yourself down until your outer chest touches the inside of the medicine ball. Push back up again in one fluid motion. It is important not to rush this movement as sudden jerks can lead to injury. Keep a tight grip around the medicine ball with all your finger spread out tightly grasping it.
Variant 1. For an intense variation of the traditional medicine ball pushup, try performing them with both hands on the ball. This method is harder than utilizing one hand since you don’t have a chance to switch off during it. For proper technique: position your hands at the pinnacle of the ball in its center; let your thumbs touch and index fingers meet in between them.
Variant 2. Advanced athletes can try 2-ball pushups. This means having 1 medicine ball beneath each hand, shoulder-width apart. Keep legs straight and toes bent, with back and neck in a straight line. Lower chest below the medicine balls before pushing back up again. This way, the core will get a full workout without risking injury from sore spots. Using medicine balls correctly alongside basic pushup techniques mentioned previously will allow more movement freedom when working out correctly on the same subject matter.
Now that you know how to do medicine ball push-ups, give them a try! You can mix things up by alternating between sides, center, and double. As always, consult with your personal trainer to figure out what’s best for you.
10. Plyometric Push-ups
Plyometric push-ups are an intense plyometric exercise that works more muscles at once. Unlike regular push-ups, plyo push-ups involve explosive movements. You need more coordination, power, and strength than regular push-ups. When done right, plyo push-ups help build muscle and burn fat thanks to the added cardio.
Step 1. To get started with plyo push-ups, start in a regular push-up position. Place your palms on the ground shoulder width apart or wider. Make sure to keep your arms straight as you press up into the plank position. Keep your legs extended behind you and feet hip-width apart for balance. Look ahead rather than down at the ground for better form. Engage your core and back muscles to keep your body straight throughout the exercise. You can also start with your feet together for more challenge if desired.
Step 2. The next step is to explode upwards from the plank position. Lift your hands off of the ground using force to propel yourself up into the air. Keep your hands in the same shoulder-width position while tightening your core. Maintain a straight line from head to toe with each rep. Try to raise yourself 1-3 inches off of the ground at first before trying to go higher.
Step 3. Finally, make sure to land back onto your palms with elbows bent a little. This will help to distribute weight throughout your body and cushion your joints. For extra security, tighten your muscles while landing. Pause. Now push yourself back up into another plyometric rep if desired.
Over time you’ll be able to increase power output and achieve greater height off of the ground! Start by doing plyometric push-ups into any regular workout routine two or three times a week!
Push-ups are one of the most effective exercises for building strength, endurance, and stability. With so many variations to choose from, you’re sure to find yourself challenged with new ways to push your body further than ever before! Whether it be pike push-ups or plyometric push-ups, each variation provides its own unique benefits that will help you reach your fitness goals in an efficient and time-saving manner. So give these top ten push-up variations a try today and start seeing results tomorrow! Please leave a comment below, id love, to hear your input!