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.