5 Push-up Variations to Try
The push-up is arguably one of the best bodyweight exercises for building strength and muscle in your chest and arms. While push-ups are a tried-and-true exercise, some may find them challenging. Others may want to take theirs to the next level.
Below, we’ve listed five push-up variations in order from easiest to most difficult. Utilize them to challenge yourself and improve your push-up!
1. Eccentric to knee push-ups
If you can’t seem to get the entire movement down, this variation is a great way to break through that plateau. Control the descent of the push-up, taking about 4-5 seconds to reach the ground. Then, drop to your knees and push back up to the top of your push-up.
2. Close grip push-ups
Bring your hands in so they are 8-12 inches apart. Make sure your elbows are hugging your body throughout the movement to ensure you are primarily targeting your triceps.
3. Spider push-ups
As you descend into the push-up, hike one knee up so your upper leg is perpendicular to your torso. This variation will challenge your core control.
4. Shoulder tap push-up
This variation is another great progression if you want to target the core. After performing a push-up, alternate tapping both shoulders. For more stability, widen your stance to shoulder width.
5. Feet elevated push-up
In this variation, the higher your feet are, the more difficult the push-up will be. Be careful not to forget about the alignment of your body. Always maintain a straight/braced torso.
With the right form and variation, you’ll find the push-up to be an incredibly useful movement. Use the examples above to take your strength to new heights — and have some fun in the process!
About the author
Mr. Davon Randolph is a Fitness and Wellness Specialist in the Slainte Fitness Center at USLI. Mr. Randolph is passionate about helping others learn to enjoy exercising within their own capacity and teaching them that physically pushing their limits can be both fun and rewarding. He is also heavily interested in utilizing corrective exercise to help clients move well for life.