Push-up variations videos
The normal push-up is the best known bodyweight exercise, but there are more types of push-ups that you probably can imagine, and new push-up variations are being born every day in the calisthenics and street workout scene. In this article we review the most popular push-up variations by increasing level of difficulty.
But how many are there? Counting all possible variations there are more than a 100 push-up variations! You can find the most popular variations in the following videos:
But how many are there? Counting all possible variations there are more than a 100 push-up variations! You can find the most popular variations in the following videos:
- Chest/Push up Exercises & Variations - Calisthenics Home Workout: calisthenics video by Calisthenics & Weight Training
- 19 Best Push Up Exercises: calisthenics video by Tee Major Fitness
- The 25 Best Push Up Variations: bodyweight training video by BaristiWorkout
- TOP 10 Push Up Variations: calisthenic video by Calisthenicmovement
- More videos at Pushing Exercises
Push-up variations by level of difficulty
Beginner push-up Well, let's start with the simplest variation. The beginner push-up (with hands on the wall in its simplest form) is within everyone's reach. Progress by decreasing the leverage -- lowering the support -- until one can perform normal push-ups (same progression can be used for single-hand push-up and triceps extension). Note: This variation is preferred to resting knees on the floor, as it also workouts core muscles. | |
Normal push-up Normal floor push-up is a fundamental bodyweight exercise that must be mastered before moving to harder variations. This means doing at least 12-15 push-ups in good form (slowly lowering and raising the body for 1 second during each phase). To learn the good form see tutorial videos from Pushing Exercises | |
Intermediate push-up variations In the next level we find variations that target specific muscle groups:
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Intermediate push-up variations: Harder variations For the next level leverage is decreased even further:
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From Intermediate to Advanced push-up variations
Among the well known advanced push-ups are the one-arm push-up and explosive push-ups, such as superman push-up or behind-the-back clap push-up.
Among the well known advanced push-ups are the one-arm push-up and explosive push-ups, such as superman push-up or behind-the-back clap push-up.
Leverage is decreased even further by targeting one side (one-arm side push-up):
| Power and speed are built by explosive and plyometric push-ups:
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Advanced push-ups
Using two arms, few variations decrease the leverage to the extreme:
| What about the hardest variations?
Don't miss the most extreme and craziest push-ups from the following videos:
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