22-Push-Up-Variations-From-Beginner-To-Advanced

22 Push-Up Variations (From Beginner To Advanced)

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Hi there it’s Ivana.

In this video, I’m going to show you 22 push up variations from beginner to advanced.

Regular pushups can get boring after a while. And if all you’re doing is increasing your reps, then you’re not really challenging yourself in any meaningful way.

I’m going to show you a pushup variations for every level beginner, intermediate, and advanced. Some of them place emphasis on different muscle groups, because pushups are not just about the chest.

1 Kneeling Push-Ups

Lead the movement with your chest so that you get the benefit of the full range of movement.

2 Scapular Push-Ups

This exercise works the serratus anterior. It helps develop shoulder stability.

3 Plank To Push-Up

There is a lot of core work involved in this exercise so hold your abs tight.

4 Regular Push-Ups

Always try to get the full range of motion with regular push-ups. Lead with your chest, rather than your head.

5 Bottom Up Push-ups

Lift your hands off the ground each time so each rep starts from the bottom.

6 T Push-Ups

This exercise works the core, particularly the obliques as you turn to each side.

7 Staggered Push-Ups

One hand should be further out in front than the other hand.

8 Single Leg Push-Ups

Keep one leg lifted in the air throughout the movement. Change legs after 5-10 reps.

9 Shoulder Tap Push-Up

Touch alternate shoulders between each push-up.

10 Decline Push-Up

Pick an angle of decline that feels comfortable for you.

11 Diamond Push-Up

Keep your hands in a diamond position. This exercise requires a lot of triceps action.

12 Knuckle Push-Ups

Stay forward on the front two knuckles so that your wrists stay supported.

13 Push-Up Walk (side-to-side)

Keep control while moving through the centre.

14 Inchworm Push-Ups

Keep your core tight as you walk forward and back.

15 Wide Grip Push-Ups

Make sure you keep your fingertips out for this exercise. Good control with the fingertips is important.

16 Pike Push-Ups

Keep your hips as high as you can to work the shoulders.

17 Elevated Pike Push-Up

Keep your hips high to work the shoulders.

18 Close Grip Push-Ups

Keep your elbows close to your body and try to bring your chest down.

19 Fingertip Push-Ups

Hold your fingertips as tight and strong as you can.

20 Spiderman Push-Up

Try to keep your body solid throughout the movement. Personally, I find these the most challenging to do correctly!

21 Plyo Push-Up

22 Clapping Push-Ups

Please hit the like button, if you enjoyed these pushup variations.

Which ones were easy for you and which ones were a challenge?

Let me know in the comments. And stick around because I’ve got some more workout videos for you to try.

Ivana Chapman

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Ivana Chapman

Ivana Chapman

Ivana Chapman BSc BA CSCS is a Canadian fitness and nutrition coach, happy wife, and mom to an energetic 6-year-old boy. She is a writer, published fitness model, speaker, 3rd Dan black belt in Shotokan Karate, former World Cup Karate Champion, one-time marathoner, and CBBF National level Natural Bikini competitor. She loves weight training and chocolate, not always in that order of preference.
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