It’s just you, the floor and gravity. Push-ups are of the simplest and most functional exercises around, and it works almost every muscle. Doing the same old Push-ups day in and day out gets boring quickly, so we’re here to shake things up with these 10 killer Push-up variations.
Before getting down to new and more advanced Push-up variations, learn how to do a Basic Push-up properly or they these 8 Push-up Alternatives. For those who have mastered it already, we prepared the following most powerful push-ups variations.
1. Knee-To-Elbow Push-up
- Begin at the top of the Push-up position.
- Keep your back straight and lower the torso under control.
- At the bottom of the Push-up, bring your knee to the outside of your elbow.
- Then return your leg to the starting position and extend through your elbows until you reach the top of the Push-up.
- Alternate sides on each rep.
2. Knee-To-Chest Push-Up
- Begin at the top of the Push-up position.
- Keep your back straight and lower the torso under control.
- Press back up with your arms, and at the top of the Push-up, bring one knee up under the chest.
- Make sure your foot doesn’t touch the ground.
- Return your leg to its original position, then lower yourself back down and repeat, lifting the opposite leg.
- Continue alternating throughout the set.
3. Single Leg Push-Up
- Begin at the top of the Push-up position with one hand out farther in front than the other. Lift the leg on your opposite side, keeping that knee straight and core tight.
- Keep your back straight and lower the torso under control. When you reach the floor, fire up your pecs and shoulders, and extend at the elbows to return to the starting position. Perform as many reps as yo need reps on one side, then repeat with your other hand forward and leg raised.
4. Push-Up with Arm Raise
- Start this exercise as if it were a normal Push-up.
- When you reach the bottom position, extend at the elbows quickly, pushing yourself up rapidly.
- At the top of the motion, raise one straight arm overhead. Lower the hand back to the floor and then lower your body back down for the next rep.
- Alternate which arm you lift on each rep as you continue the set.
5. Push Up to Side Plank
With Push Up to Side Plank (or T Push-up) you’ll build strength and endurance in the arms and shoulders.
- Begin at the bottom of the Push-up with your elbows bent and torso straight.
- Extend at the elbows to reach the high Push-up position.
- At the top of the movement, turn at the shoulders and reach one hand as high as possible toward the ceiling.
- Then reverse the motion and return under control back to the starting position.
- Switch between lifting your left and right arm on each rep.
6. Leg Kick Push-Up
- Begin at the top of a typical Push-up position. Keep your back straight as you lower the torso under control.
- At the bottom of the Push-up, kick your foot out to the side, keeping your knee straight. Then return your leg to its original position, and extend at your elbows until you return to the top of the Push-up.
- Lower yourself again, repeat the movement on your other side, lifting the opposite leg.
7. One Leg Toe Touch Push-Up
- Begin in the low Push-up position and extend the elbows to reach the high position. At the top of the movement, turn at the shoulders and kick one foot under the body and as high as possible while touching that toe with your opposite hand.
- Then return your foot and hand to their original positions, lower yourself to the start, and repeat on the other side.
8. Hip Twist Push-Up
- Start at the top of the Push-up position, with your elbows extended and torso held straight.
- Kick the left leg under and across your body, as shown. Lower your chest to the floor without letting your hips touch the ground.
- Extend at the elbows, return to the original position and repeat on opposite side.
9. Wall Push-Up
- Begin in your typical high Push-up position, but with one key difference: use your hands to press your feet into the wall. You want your toes to be facing downward, positioned about eight to 12 inches off the ground.
10. Push-Up Pike Press
- Begin in a straight-arm plank with feet slightly wider than hip width. Slowly lower body until chest is a few inches above the floor, elbows bent by sides.
- Quickly push back up to full plank, and then pike hips up, bringing chest toward thighs, pressing heels down to the floor (soften knees or keep heels slightly lifted if needed).
- Return to start. That’s one rep.
For more advanced Push-ups, try: Handstand Pushups, Incline Push Up Depth Jump, Exercise Ball Jack Knife Push Up.
Want even more? Check out these 10 most effective push ups variations that will build your strength.
