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A pushup is a skill which requires endurance and determination. If you think you have those two in your bag, there isn’t anything that can stop you from doing the toughest of its variation.
These exercises take time to adjust to the range of motion and its requirements. But if done patiently, they certainly can, and definitely will be conquered.
Human bodies are designed to adapt and learn, with what is required of it. The pushup is a rudimentary exercise which can assist anyone in having muscular upper body strength. But to attempt any pushup style, one generally needs to have a potent chest, a good core, and triceps. However, if you don’t have any of it, you can certainly build it – by doing beginner style push up.
Pushups can be performed at all level. Depending on the strength requirement, one can choose a push up style and effectively progress towards the more difficult variation. Increase the numbers and intensity, the moment it gets simpler.
Doing the same range of motion can be mundane, and it doesn’t allow to work for a different muscle group. With so many types of push up available, there is no reason for you to attempt the same exercise over and over again.
You will be making a mistake by not involving this compounded range of movements in your fitness routine. There are no boundaries on difficulty level when it comes to pushups. If there is any, it is the amount of creativity you have to yourself.
Table of Contents
Everyone and everything needs to start at ground zero. The foundation to anything is extremely crucial. These beginners push-up exercise will help to build the necessary strength required to attempt more difficult variations. The key to gain strength from a push-up is to do a full range of motion involved in it.
Regular push-ups are where most of the beast starts at. But if getting your body all the way down to the floor – in a way that it almost touches the floor is too difficult for you, you can scale back and do an improvised push-up. It can be a wall or a knee push-up.
Following are the different beginner level push-up variations that can be tried based on your fitness level and strength requirements. Before you jump to new variations which require an increased amount of strength and coordination, be sure to have perfected the art of regular pushups.
This push up exercise strengthens your arms, shoulders, and chest. It gives you the sense of the range of motion involved in regular push-ups and helps your body to get accustomed to the movements in it. The simplicity of this exercise is such that you can do this exercise while watching the TV at your home.
Following are the steps involved in it.
This exercise is a great way for beginners to begin their pushup journey and get used to the movements involved in the regular push-ups. Once you can do 10 push-ups easily, move ahead towards the next variation in the line.
This pushup variation works on the chest, abs, shoulders, tricep and arm muscles. This variation makes life easier for people who struggle with the regular push-ups. It exactly mimics the upper body movement as compared to the regular push-ups. It can be used as an alternative which helps in developing the strength and fitness level necessary to the regular push-up.
Following are the steps involved in knee push up.
Breathe in as you lower the chest to the floor and breathe out as you push up in the starting position. Knee push-up exercise is great to achieve upper body strength, increased metabolic rate, core strength and reduce bone loss. It can also be used as a warm-up exercise to prepare for strength training routine.
This effective upper body exercise activates various muscles which include chest, shoulders, arms, abs, and triceps. It is a compounded movement, which uses almost all of the major upper body muscle groups. This is a classic replacement for bench press exercise. To gain maximum benefits from regular pushup , it is imperative to do it with the proper form and posture.
Breathe in as you go down and breathe out while getting into the starting position. Do at least 10 – 12 repetition for 2 – 3 sets, every day. Doing the exercise in the correct form and technique will enhance your upper body strength completely.
You will have amazing abs and a pumped-up chest to flaunt. A versatile exercise, which can be done in your living space, on a grass bank or at the gym. Once you get stronger, increase the intensity by adding variations to it.
This variation of the push up works on the triceps brachii, anterior deltoids, and pectoralis major. It also enhances the overall strength bearing capacity of the chest by making it more powerful. Incline pushups also work on the core, increasing its endurance capabilities. incline push is much simpler than the regular pushup variation.
Breathe in as you lower yourself and breathe out as you push up back to the starting position. To increase the intensity of the exercise, lean on a less stable object. You can make use of a ball and use it as an inclination object. Based on your comfort level you easily manipulate the height of the inclination.
This variation of the pushup is a full body move exercise that works on the chest, arms, shoulder and also provides strength to the core.
This bodyweight exercise is great because of the unique element that it incorporates, which is the balance training. It takes the regular push-ups to the next level. The core does most of the work during the entire range of motion involved in this exercise.
Breathe in as you lower yourself to the floor and breathe out while pushing back in the starting position. The slight longer hold in the range of motion is better for improving the balance of the body. When you tap the shoulder with your hands, the key is to pull your belly in – a little extra. They are difficult, but once you learn them, you will proud of your progress.
This variation of the pushup helps you to build and strengthen your shoulder, chest, arms, abdominals and lower back. This exercise is a combination of the standard push up with a side plank. True fitness exercise for athletes who play sports like baseball and tennis, as they require trunk rotation. It is rigorous workout routine to build powerful and musculature core.
Breathe out as you lower your body down towards the floor and breathe in while pushing your body up. Do not point the elbow out while forming the T-shape with the body. If there is any discomfort or pain in the shoulder region, discontinue the exercise immediately or use the knee position, alternatively.
This exercise will strengthen your chest muscle and core simultaneously. When doing a balancing act on a single arm, the muscles that support the shoulder must be highly engaged to maintain stability and thus improving the shoulders’ overall ability.
It also enhances your back and makes it less prone to injury. This exercise can be tough for the first timers as it requires balancing skill.
To lift one arm and leg, you must be able to engage and activate the core entirely. This will help to maintain the balance. Use this exercise once or twice in your routine to assist other workout sessions. If you face difficulty performing this variation then you can also start with the single arm push up.
Intermediate push-ups are where you will learn an advanced skill that will be helpful for the rest of your life. After gaining the foundation strength and technical skills to perform the correct pushup, upping the ante is a good thing.
This intermediate compound exercises will help to connect your body to the mind so that the core works and engages properly. The list for intermediate pushup is immense, and you won’t have to exercise with the same range of motion, day in and day out.
Following are the different intermediate level push-ups that can be tried based on your fitness level and strength requirements.
This push up variation works on your forearms, biceps, triceps, pecs, abdominals and the core muscles. It also strengthens the wrist and toughens the knuckles. This can be really challenging at times and for people who are at pace with it – it is recommended not to try it. It can do more harm than good. However, it will for sure give you good punching abilities.
Breathe in as you lower your body towards the floor mat and breathe out as get back in the starting position. The range of motion involved in knuckle pushups is little larger as compared to regular push-ups. Thus activating the triceps more. This exercise is straight up your alley – if you are a martial artist or if you want to punch someone really hard.
This variation of the exercise primarily works on the shoulders, chest, arms, biceps, and triceps. The true exercise that strengthens the upper body and helps to tone and attain a stronger core. Staggered pushup exercise helps to put emphasize on one side of the chest. This is useful for people who want to build some strength on their non-dominant side.
Breathe in as you lower your chest to the floor mat and breathe out as you push back to the starting position. Hold your position in the downward movement for a second or two and then get back to the starting position. It is a must try exercise if you lag strength on your non-dominant side.
This variation of the exercise is effective for increasing the core and muscle strength. Negative push-ups make use of eccentric contraction, which means the muscles get contracted as they increase in length. This increase in tension among the muscles makes them more hard and strong. Slow negative works on the chest, shoulder and abdominal muscles of the body.
Doing the negatives for the first time will make your body sore and stiff. It causes microscopic damage and induces extra muscle regeneration than compared to its other counterpart. However, don’t let this bother you. The stiffness and the soreness in the body will be gone once it gets adapted to the routine.
This variation of the exercise works on the chest, shoulders and arm muscles of the body. It involves a leg movement, which is more like an ab crunch. It also activates the pecs and triceps muscles. This upper body exercise engages the core and enhances it strength abilities. Include the Spiderman push-up in your fitness routine and expand your repertoire.
Breathe in as you go down towards the floor and breathe out as you push yourself back in the starting position. It requires a higher level of balance and coordination while adding extra stress to the core. Thus, make sure to engage your lower ab and back muscles. This exercise is great for swimmers, cyclist, and runners.
This variation of the pushup works on the biceps, chest and shoulder muscles. It enriches the quality of abdominal muscles and improves the core as well. It activates the triceps and shoulder and adds strength to it. Pseudo planche push-up is an impressive exercise to conquer with a lot of benefits.
This exercise improves your climbing up skills and also provides you the ability to do handstand and shoulder stand effectively. Most people also use this exercise as a progression exercise towards the full planche pushup. This exercise is intense and can leave people dehydrated rather quickly.
This variation of the pushup helps you to attain strength and endurance in chest and shoulder muscles. It increases the flexibility and strength in the hamstring, hip flexors, and glutes. This exercise is effective for people who wish to lose some unwanted fat and get their body toned. It helps in firing up the abdominal muscles and strengthen its overall ability.
Breathe in as you lower your chest to the floor and breathe out as you get back to the starting position. Get the leg as far away as possible, and preferably till 90-degree angle. This exercise is a great alternative to bring creativity into your fitness routine.
This variation of the exercise works on your chest, traps, triceps, quadriceps, and glutes. This exercise will help you burn a lot of fat and calories. It increases your mental strength and helps you gain confidence. Grasshopper pushup enhances your body balance abilities. The core is engaged more in this exercise as compared to other pushup variation.
The awkward position involved in this exercise helps to activate three different nerves simultaneously and prevents the body from falling over. This helps your body to respond quickly to stimulation and thus increasing your balancing abilities. It enhances your reflexes and body speed.
This variation of the pushup puts your muscles under greater stress and tension, all throughout the exercise. During the relaxation phase as well, as you go down to the floor, the body is under continuous pressure. Thus making the exercise more intense and difficult. This exercise enhances your chest, shoulder, triceps and abdominal muscles.
Following are the step involved in it.
Use this exercise as an alternate option to regular pushup and increase the level of intensity involved. Doing variation keeps your routine active and doesn’t let it become mundane. Do make it more intense you add a weighted vest and increase the difficulty by taking the exercise a level up.
This variation of the pushup works on the lower body and upper body at the same time. It works on the legs, arms and abdominal muscles at the same time. The full body workout that increases the flexibility in your hip flexors and hamstrings. This exercise is great for intermediate level.
Breathe in as you go down to the floor and breathe out as you rotate the body with the corkscrew motion. This exercise will help your body to learn how to balance and provide it more flexibility. It increases the range of motion of the body for which you will be thankful for your old age.
Wide push up works on the chest, shoulder, anterior deltoids, and triceps brachii. During the movements, the ab muscles get contracted that helps to burn calories quickly and efficiently. This in return helps to tone your body. It provides stronger and deeper ab muscles. This variation of the exercise also helps to increase the range of motion of the hands.
Breathe in as you lower yourself closer to the ground and breathe out as you push yourself in the starting position. Use this multi-joint exercise to attain strength and endurance inside yourself.
This variation of the exercise works on the triceps brachii, chest, and the shoulder muscles. It also uses the biceps brachii muscles to provide the stability to the body and thus working on quadriceps and obliques. Diamond pushup makes use of the narrow grip pattern, forming the diamond shape pattern. This exercise is also great to lose some of the unwanted fat in the system and get toned up.
Breathe in as you lower yourself to the ground and breathe out as you push yourself back to the starting position. Research shows that the narrow bases position of the hands activates the triceps muscles more as compared to regular pushup style.
This variation of the exercise works on the triceps and shoulder muscles. It increases strength capabilities of the pecs, deltoids, and trapezius. Tiger bend push-up is effective for people who are required to pass and shoot the ball. Doing this exercise will help to reduce the chances of injuries to your elbow joint. This exercise targets a number of smaller and larger muscle group.
The intensity of the exercise can be modified by changing the height of inclination which in return increase and decreases the amount of bodyweight to lift, respectively. If you change the distance between the legs, the involvement of the core will get changed.
This variation of the pushup exercise works on the chest, core and shoulder muscles of the body. Since the feet are placed on an elevated surface, the range of motion involved is increased in this exercise. This exercise will help you to attain extra pumped chest and abdominal muscles.
Breathe in as you lower yourself towards the floor and breathe out as you push up back in the starting position. This exercise is comparatively easier as compared to other intermediate level exercises, provided you have required shoulder and chest strength. This exercise will give you deeper and stronger ab muscles.
This variation of the exercise works on the pectoralis, shoulder and torso stabilizers. It increases the mobility in shoulder joints, obliques, and lower back. Side to side pushup, also known as typewriter pushup, also help you to reduce fat and tone your body. To a certain degree, it also works on traps and triceps muscles.
Breathe in as you slowly bend yourself on one side and breathe out as you push back in starting position. Side to side pushup, allows you to work on each side of the body simultaneously and helps in improving the non-dominant side of the body. It improves the overall body balance.
This variation of the exercise works on the shoulder, chest, triceps and back muscles. It helps in toning the arms and deltoids. In this exercise, the length of the arm and joint muscle does not change during contraction. It increases endurance and strength levels in the entire body region.
This exercise is beneficial for people who are recovering from chronic issues or injuries. It is also beneficial for people who are looking to enhance strength and performance. A full body workout that increases flexibility levels in the body.
This variation of the exercise works on the erector spine, deltoids, abdominals, hamstrings and chest muscles. Hindu push-up , is a compounded exercise that works on the upper and lower body at the same time. It stabilizes and strengthens the joints and increase the flexibility of the spine, making you less prone to injuries.
It is a comprehensive exercise that increases the mobility of the body. It helps to improve flexibility, body posture and cardiovascular health. It includes concentric as well as an eccentric range of motion. This exercise is a must for wrestlers due to the range involved in it.
This variation of the exercise works on the pecs, biceps, triceps, latissimus dorsi and deltoids. It increases the strength of the core by doing a complete stretched out movement. Like Hindu pushup, this exercise involved both concentric and eccentric range of motion. It is also beneficial for the lower back and hamstring.
It includes the vinyasa flow move which is used in yoga. It is an effective head to toe body challenge that enhances your flexibility and balance in the body, therefore making it less prone to injuries.
This variation of the exercise works on the core, hamstrings and lower back. It also increases the demand on the shoulders muscles, thus increasing its strength capabilities. If the regular pushup is getting too mundane to be done, try this effective exercise which increases flexibility and helps to reduce fat in the body.
This exercise teaches the body to maintain balance. It is great for the gymnast who solely relies on their balancing abilities to do well in their respective sport. You need to engage the core more in this exercise as compared to other varieties of the pushup.
This variation of the Push-up exercise works on the shoulder and the core muscles of the body. It also works on the chest, arms and lower back muscles. Since the core is activated more in this exercise, the amount of calories burned is high. So if you want to lose unwanted fat, this exercise is a must for you.
This exercise can be used as a progressive exercise towards the freestanding handstand push up. Breathe in as you lower the body to the floor and breathe out as you push up back to the starting position. It will give you shoulder strength like no other exercise and at the same time build you for the handstand pushup.
This variation of the exercise works on the core, hip and groin muscles of the body. It improves the flexibility and increases strength in the upper chest and shoulder muscles. It improves the quality of the abs muscles and gives you deeper and stronger abs.
Breathe in as you lower your body down towards the floor and breathe out as you push yourself back in the starting position. This exercise is great for you to tone the body and gain muscular strength along with flexibility in the body.
This variation of the exercise will help you to include strength in your fingertip, wrists and improve the grip quality. This exercise is good for martial artists and wrestlers. In addition to this, the exercise also works on the chest, shoulders, triceps, and core of the body.
Breathe in as you lower your body to the floor and breathe out as you push yourself back in the starting position. This exercise will enhance your punching abilities and strength in the fingers.
This variation of the exercise works on the triceps, deltoids, abdominals and shoulder muscles. It enhances the range of motion of the body which comes in handy to perform other bodyweight exercises. This exercise is a combination movement of two different exercise – Plank and Pushup.
This exercise is unique because of the range of motion involved in it. It increases the ability of the hip flexors and provides more flexibility to the body. It resembles the workout session of the cardio exercise if done accurately.
This variation of the pushup works on your arms, shoulders and rotator cuffs. It improves the strength of the front deltoids, chest and triceps muscles. A coveted fitness exercise that works on the upper and middle back. It helps to burn the fat quickly and replaces it with strong muscles.
People often debate on this exercise whether it is a push or pull exercise. However, it won’t be correct to claim either of it. It would be right, to say, that it is a combination of two movements. It is a combination of pressing, pushing and transition movements.
This variation of the exercise works on the chest and shoulder muscles. It enhances the strength in triceps and abdominals. It also works on the biceps, quads and abs muscles of the body. This exercise is great for you if there is any lower back in your body. This exercise is a regressive version of single arm pushup.
This exercise is an extension of the conventional pushup that helps you build strength and endurance required for single arm pushup.
This variation of the exercise works on the chest, shoulders, triceps and abs muscles of the body. It improves the strength in the glutes and abdominals, so if you take a light punch in the ribcage area, you won’t feel a thing. Explosive pushup helps to burn the calories lot faster and tones your body.
Breathe in as you lower your body to the floor and breathe out as push back to the starting position. This exercise can be used a progressive exercise towards the clapping pushup variation.
This variation of the exercise is plyometric push up and works on the pecs, deltoids and triceps brachii, abdominals and serratus anterior muscles. This exercise will give an extra boost to the chest and shoulder muscles.
Breathe in as you lower your body to the floor and breathe out as you explode high in the air. Yes, you might be afraid of falling. But everyone else is too. Believe in your ability and don’t forget to use a soft surface to attempt the exercise.
This variation of the exercise works on the chest, triceps and shoulder muscles of the body. The exercise also helps you to train your lats and rear deltoids. This exercise activates the core to provide stability during the movements.
Doing the exercise in the correct form will help you build strength and endurance in your body. This exercise will make you less prone to injuries, and it will enhance the flexibility in your body. Since the range of motion is greater in this exercise, the effect it will have on the muscles will also be increased as compared to other pushup variations.
The advanced pushup is the stage that takes years of practice, determination, and endurance. Remember, to attempt this exercise you need to have more than a considerable amount of strength and power. This is not for light hearted people, and certainly not for the one who does not possess high pushup skills and strength.
Following are the different advanced level pushup that you can try based on your strength and endurance level.
This variation of the exercise works on the chest and triceps muscles of the body. It engages the core, deltoids and increases the flexibility in the hip muscles. It also works on the lower and upper back and provides strength and endurance to it. This variation is one of the toughest exercises , and only a few can claim to have mastered it.
Do not attempt this exercise if you do not have the strength and courage to do it. Yes, it will give you muscular abilities like no other exercises, but your well-being comes first. So train better before attempting it.
This variation of the exercise works on the chest, triceps, biceps, wrist flexors and elbow flexors. Feet on the wall pushup exercise is an angel for people who cannot perform the freestanding handstand pushup. The movements resemble quite a lot, and the range of motion involved is also pretty similar. The only difference is the feet on the wall.
This exercise increases the mobility in shoulder joints and helps to improve the balance of the body. It can also be used as progression exercise towards the highly eluded freestanding handstand pushup.
This variation of the push-ups works on the chest, shoulder, triceps, glutes and abs muscles of the body. The beast mode exercise requires a lot of abdominal strength and power. Spreading the legs little less will make the exercise less strenuous for starters. However, you need to have great pushup skills and endurance to perform it.
Breathe in as you lower the body to the floor and breathe out as you push back to the starting position. If done correctly, this exercise will later transform you into greater endurance and strength.
This variation of the exercise works on the abs, shoulders, latissimus dorsi, and pecs muscle in the chest. This exercise is for superhuman who have great strength and power levels. It also improves obliques, glutes, lower and middle back up to a certain degree.
You will need to have super strength in your abdominal muscles to attempt this exercise. A completely airborne body will make you feel like a Superman. Do this, and you will enroll yourself in a list of very few people.
This variation of the exercise works on the triceps and makes your core more powerful. The amount of pressure it exerts on the triceps is immense, and you will certainly feel the heat next day. Though many other exercises target the triceps muscle, there isn’t anything like Triceps Pushup and the way it works on your triceps.
During the exercise, you will feel the triceps muscle on the back of the top arm working and resisting pressure. Once you performed the desired number of repetitions, switch the side and work on the other side.
Planche Push-up works on the forearms, chest, abs, and core of the body. It will improve the strength ability of the triceps by adding more stress on it. It also works on the stability and enhances balancing nature of the body.
This exercise will give the illusion as if you were floating in the air. If you don’t have the necessary strength requirement, perform the pseudo planche exercise before attempting this exercise. Build towards it, rather than damaging your muscles.
This variation of the pushup works on the shoulder, chest, triceps and the core muscles of the body. It is a combination of pushup and plank jack. It gives a double workout session to the upper body because it combines a wide grip and close grip pushup.
This compounded exercise works double time because of the uniqueness of its range of motion. The exercise is tough, so attempt only you have reached the advanced level fitness regime. It improves the stability and flexibility of your body.
This variation of the exercise works on the chest, shoulders and abdominal muscles. This exercise increases the resistance in the shoulder and improves your mental strength. This exercise requires control and balance of the body. It enhances the load carrying capacity of the muscles.
Sphinx pushup is a combination of forearm pushup and plank. This exercise helps to keep your entire body active and thus increases the flexibility in hip flexors muscles. Use this exercise to increase the intensity in your fitness routine.
Handstand Push-up works on the chest, arms, shoulders and back muscles of the body. It improves the strength of deltoids, latissimus dorsi, pecs, and triceps. It requires one to have immense strength and stability in the body. The balance needs to perfect to hold the entire body on the hand support.
The erector spinae and ab muscles play an important role in maintaining the stability and balance. Engage this muscle to avoid the hip fall and break of proper form. The entire body weight is moved in this exercise, making it really difficult.
This variation of the pushup exercise works on the shoulder and increases strength in the core. It works on the lower and middle back of the body. It increases strength in the chest and provides deeper and stronger ab muscles.
This exercise enhances the overall upper body strength and increases strength in the forearms. It makes you less prone to injuries. Breathe in as you lower yourself in the climb position and breathe out as you push back to the high plank position.
This variation of the exercise works on the shoulders, chest and core muscles of the body. It uses the core strength to maintain stability during the entire range of motion. The number of calories burned during the stability ball push-up is higher as compared to other bodyweight exercises.
The stability ball pushup exercise brings in the instability factor which is not provided by other pushup variation. Thus, this exercise is great to increase and enhance the stability and balance of the body. Breathe in as you lower the chest to the floor and breathe out as push back to the starting position.
This variation of the exercise works on the core, shoulder and chest muscles of the body. The involvement of core is more in medicine ball push-up as compared to stability ball pushup. Also, this variation of the exercise is much difficult as compared to other ball pushups. You can perform the exercise using one, two, three or four medicine balls.
Following are the steps for single ball used.
Enhance and improve the hip flexors muscles by performing medicine ball pushup. Breathe in as you lower your body to the floor and breathe out as you push back to the starting position. Increase the number of balls, as you master the basic version of medicine ball pushup.
This variation of the exercise works on the shoulders, chest, triceps and bicep muscles of the body. It engages the core throughout the exercise to provide stability, thus providing deeper and stronger ab muscles. It enhances the range of motion of the body and makes it less prone to injuries.
Ring push-up is not as easy as it seems. They require a lot of strength because of the movable nature of the rings. This exercise will give you pumped up chest and balance in the body. Breathe in as you lower yourself down to the floor and breathe out as you push back to the starting position.
This variation of the exercise works on the chest, abs, triceps and shoulder muscles. It requires strength and balance in the core and upper body. However, if you have performed the clapping pushup successfully, you can do this variation of the pushup as well.
This is tough, but it brings in the fun element by taking the fitness routine to the next level and adding great intensity to it. Breathe in as you lower to the floor and breathe out as explode in the air.
This variation of the exercise works on chest, shoulders and triceps and abs muscles of the body. If you’re able to attempt this exercise successfully, you must know that you have reached beast level fitness. You will have stronger and deeper chest muscles and great flexibility in the body.
Yes, it is tough. This is only for beast level fitness fanatics, who mastered the art of advanced pushup positions. Breathe in as you lower to the floor and breathe out as you explode up in the air.
This variation of the pushup works on the thumb, index finger, core, shoulders and triceps muscles. You need to have great strength in the fingers. If you don’t have it, do not attempt the exercise, as it might cause finger damage. But this is a great variation to add intensity to your mundane pushup routine.
Engage your core during the movements so as to provide strength and support to the fingers. Do not attempt the exercise if you previously had any kind of shoulder or finger injury. Consult the experts before adding this variation into your fitness routine and master finger tip pushups before attempting two finger pushup variation.