Push-ups. Some people love them, some people hate them, but what no one can deny is that push-ups are one of the most effective bodyweight exercises around. Like many exercises, one way to make push-ups more fun is to switch up your routine every now and then. Whether push-ups are part of your daily workout or something you’d like to incorporate more, we think you’ll be happy to know that there are tons of ways to vary the traditional push-up – 17 of which we’re going to feature right here! If you thought that there was only one type of push-up out there, get ready to have your mind – and muscles – blown. And if you’re looking for a real challenge, scroll down… We saved the three most challenging moves for last!
1. Traditional Push-Up
You know the one. Wrists under your shoulders, feet straight out behind you; drop your elbows down to a 90-degree angle and push back up. A tried and true classic.
2. Military Push-Up
This push-up may not seem very different, but we bet you’ll soon realize how challenging it is! You’ll start in the standard position with your hands slightly closer together than normal. When you drop down, keep your elbows pinned tightly to your sides, rather than letting them flare out. Try to keep your range of motion as narrow as possible. This is a great variation for strengthening your triceps.
3. Staggered Push-Up
This move has you start in the push-up position, but with one key twist – one of your hands will be further back than the other, so that you’re in a staggered position. We recommend that your hands are between 6 and 12 inches apart, and evenly spaced so that one hand isn’t significantly in front or behind your body. This helps promote proper form and helps you keep your balance, too. Just remember to switch sides so that you’re getting an equal workout!
4. Cross Body Push Up
If you’re looking for a real challenge, you’re going to love cross-body push-ups. To perform this push-up, you’ll start in the traditional push-up position, but then, as you lower down, bring your right leg underneath and across your body, so that you finish at the bottom of the push-up with your right leg kicked out to your left side. Lift up, bring the right leg back over, and repeat on the opposite side. This is a push-up variation for the fierce-hearted!
5. Triangle Push-Up
For this move, you’ll place your hands on the ground beneath you, roughly at the center of your sternum. To arrange your hands, form a triangle with your thumbs and index fingers. Also known as the diamond push-up, this variation is another great tricep move, and it’s impressively hard!
6. Pike Push-Up
A pike push-up may not seem like a normal push-up at first, as you actually start in the downward dog position, rather than the traditional push-up position. Your body should look like an inverted V, with your hips high in the air. To perform this push-up, you’ll bend your elbows to bring your head close to the floor, then push back up. It can be tricky to get the form right on this one, so be sure to ask a coach if you have any questions.
7. Push-Up to T
For this variation, you’ll perform a standard push-up, then at the top, twist your torso and raise one hand up to the ceiling, so that your upper body forms a T. Drop back down into the push-up position, then repeat on the other side. This move is a great way to combine the benefits of a side plank and a push-up. If it feels like on arm is getting a break, don’t worry – we promise it’s still working hard!
8. Spiderman Push-Up
Who doesn’t love a friendly neighborhood push-up? Think of this variation as a cross between mountain climbers and traditional push-ups. Rather than changing up your arm position, you’re actually going to be moving your legs! Start in the standard push-up position and as you drop down, bring your right knee up to meet your right elbow. This will feel funny at first, but it’s an excellent challenge for your core strength.
9. Archer Push-Up
We love archer push-ups because they’re a great way to build up to single-arm push-ups (more on that later)! For archer push-ups, you’ll start with a very wide stance for your arms. When you lower yourself down, lower towards one side of your body so that one elbow is entirely bent, but the other arm stays fairly straight. If someone took a picture of you from above, it would look like you were drawing a bow and arrow back, which is how this position gets its name! Push back up to the center and repeat on the other side.
10. Shoulder Tap Push-Up
Shoulder tap push-ups are a crossover between – you guessed it – shoulder taps and push-ups. Perform a traditional push-up, and when you come to the top, tap one hand to the opposite shoulder. Drop back down, push up, and repeat on the opposite side.
11. Thigh Tap Push-Up
Ready to change it up from shoulder taps push-ups! Try thigh tap push-ups, which are similar in concept. The only difference is that at the top of the push-up, you’ll reach back with one hand to tap the opposite thigh.
12. Single Leg Push-Up
Single leg push-ups are a great way to challenge your core. They’re similar to traditional push-ups, except that before you drop down, you’ll lift one leg off the ground and let it hover as you perform the push-up. You might think that push-ups are all about the chest and arms, but once you’re only working with one leg for support, you’ll realize how much of a full-body exercise they are!
13. Hand Release Push-Up
This push-up variation is deceptively challenging. To complete it, you’ll perform a standard push-up, but lower your chest all the way to the ground and drop your hands. Seems easy enough, right? Once you lift your hands up and off the ground, place them back down and push all the way up to the starting position. This variation ensures that you’re performing a full push-up every time.
14. TRX Push-Up
If you have a TRX handy, get ready for a fun variation on traditional push-ups – one that adjusts your feet rather than your hands! Place your feet in the loops of the TRX handles, and then walk out until you’re in a traditional push-up position. Perform a standard push-up, and as you lower down, you’ll soon feel the extra core challenge of keeping your feet steady!
15. Power Push-Up
The power push-up is exactly what it sounds like: one powerful push-up! This push-up is performed exactly like a standard push-up, but with enough force so that when you push back up, you can literally push your hands off the ground by a few inches. Your feet will stay anchored. Drop down low and move quickly back up to get enough power for that final lift! Just make sure to land with soft elbows and bend a little bit so that you’re softening the impact.
16. Clap Push-Up
This push-up takes power push-ups to the next level, as you have to keep your hands off the ground long enough to clap them together! Follow the same tips as above to really power through this one. Once you nail it, you can literally give yourself a round – or at least one clap – of applause!
17. One-Arm Push-Up
We wanted to save the most challenging for last – the infamous one-arm push-up. This move is exactly what it sounds like, as terrifying as that might be: performing a push-up with one arm! Keep the working arm centered directly below your chest, and the other arm pinned behind your back. For some people, this is a great fitness goal to work up to; for others, it’s their worst nightmare! We encourage you to believe in yourself and your strength and reach for the push-up skies.
