The Academy of Kempo Martial Arts Karate for Kids & Self-Defense Classes in Bellevue & Federal Way

25+ Push-Up Variations to Improve Your Upper Body Strength

Posted: December 15, 2022

"If I could only do one bodyweight exercise per workout which one and why?" 

If I had to choose one bodyweight exercise that is beneficial for most people, I would recommend the push-up. Push-ups are a compound exercise that works multiple muscle groups, including the chest, shoulders, triceps, and core. They also engage the stabilizer muscles of the shoulder and help improve overall upper-body strength and endurance.

In addition to the physical benefits, push-ups can also be modified to increase or decrease the difficulty level depending on the individual's fitness level. For example, beginners can start with knee push-ups, while more advanced athletes can add variations like one-arm push-ups or decline push-ups to increase the challenge.

Overall, the push-up is a versatile and effective bodyweight exercise that can be incorporated into a variety of workout routines to improve upper body strength, endurance, and overall fitness.

Are push-ups boring?  Here is a list of just some of the push-ups we do in class.

1. Standard push-ups: This is the most common type of push-up, where you start in a plank position with your hands shoulder-width apart and lower your body until your chest touches the ground.

2. Close-grip push-ups: With this variation, you bring your hands closer together, focusing on the triceps and chest muscles.

3. Wide-grip push-ups: With this variation, you place your hands farther apart than the standard push-up, focusing on the chest and shoulders.

4. Diamond push-ups: This push-up variation is performed with your hands positioned close together in a diamond shape, focusing on the triceps.

5. Incline push-ups: This variation is performed with your feet elevated, placing more emphasis on the shoulders and upper chest.

6. Decline push-ups: This variation is performed with your feet elevated and your hands on the ground, placing more emphasis on the lower chest and triceps.

7. Plyometric push-ups: Also known as "clap push-ups," this variation involves explosively pushing your body off the ground and clapping your hands together before landing in a push-up position.

8. One-arm push-ups: This variation is performed with one arm behind your back, requiring more strength and stability in the chest, shoulders, and triceps.

9. Staggered push-ups: In this variation, you stagger your hand placement, placing one hand farther forward and the other farther back, focusing on the chest and shoulders.

10. Hindu push-ups: This push-up variation is performed by starting in a downward dog yoga position, then lowering your body and pushing your hips up into a cobra pose, focusing on the chest, shoulders, and upper back.

Here are 20 more push-up variations you can try:

11. T push-ups: After performing a standard push-up, rotate your body to the side and raise your arm up to form a T shape, focusing on the chest, shoulders, and obliques.

12. Spiderman push-ups: As you perform a standard push-up, bring one knee to your elbow, alternating sides with each repetition, to target the core and obliques.

13. Walking push-ups: Perform a standard push-up, then walk your hands and feet to the side, repeating the push-up on the opposite side, to target the chest and shoulders.

14. Staggered hand release push-ups: Start with your hands in a staggered position, perform a push-up, then release your hands and switch their position for the next repetition, focusing on the chest and shoulders.

15. Tricep push-ups: Place your hands close together, directly under your shoulders, and lower your body down slowly, focusing on the triceps.

16. Scorpion push-ups: As you perform a standard push-up, kick one leg up and over your body, alternating legs with each repetition, to target the core, chest, and shoulders.

17. Shoulder tap push-ups: After performing a standard push-up, tap one shoulder with the opposite hand, alternating sides with each repetition, to target the chest, shoulders, and core.

18. Explosive push-ups: Start with your hands and feet shoulder-width apart, then explosively push your body up into the air, landing back in a push-up position.

19. Typewriter push-ups: After performing a standard push-up, shift your body weight to one side, moving your hand in that direction, then perform another push-up, alternating sides with each repetition.

20. Lateral push-ups: Start in a side plank position, then lower your body down into a push-up position, focusing on the chest, shoulders, and core.

21. Push-up and row: Perform a standard push-up, then raise one arm and perform a row, alternating sides with each repetition, to target the chest, back, and shoulders.

22. Cross-body mountain climber push-ups: Perform a standard push-up, then bring one knee to the opposite elbow, alternating sides with each repetition, to target the core and chest.

23. Plyometric side-to-side push-ups: Perform a standard push-up, then explosively push your body to the side and return to the center, alternating sides with each repetition, to target the chest, shoulders, and core.

24. Weighted push-ups: Place a weight on your back, shoulders, or wrists while performing a standard push-up to increase the resistance and challenge your muscles.

25. Superman push-ups: As you perform a standard push-up, lift your arms and legs off the ground to engage the lower back muscles.

26. Quadruped push-ups: Start on all fours, then extend one leg and arm, perform a push-up, then switch sides with each repetition to target the chest, shoulders, and core.

27. Typewriter plank push-ups: Start in a plank position, then shift your body weight to one side and move your hand in that direction, performing a push-up, alternating sides with each repetition.

28. Dive bomber push-ups: Start in a downward dog position, then lower your body down and push up into a cobra position, then push back up to the downward dog position to target the chest, shoulders, and upper back.

29. Push-up jacks: Start in a plank position, then jump your legs out and in while performing a push-up to target the chest, shoulders, and core.

30. Wall push-ups: Perform a standard push-up against a wall to reduce the resistance and gradually build

Need more?

Here are 20 more push-up variations you can try:

31. Plank push-ups: Start in a plank position, then perform a push-up, focusing on the chest, shoulders, and core.

32. Knee push-ups: Perform a standard push-up while resting your knees on the ground to reduce resistance.

33. One-armed push-ups: Perform a push-up with one arm, switching arms with each repetition, to target the chest, shoulders, and triceps.

34. Sphinx push-ups: Start in a sphinx position, then perform a push-up, focusing on the chest, shoulders, and upper back.

35. Slider push-ups: Place sliders under your hands and perform a push-up, sliding your hands out and in with each repetition, to target the chest and shoulders.

36. Pike push-ups: Start in a pike position, then lower your body down and push up, focusing on the shoulders and triceps.

37. Grasshopper push-ups: As you perform a standard push-up, kick one leg under your body, alternating legs with each repetition, to target the chest, shoulders, and obliques.

38. Close-grip push-ups: Place your hands close together, directly under your chest, and perform a push-up, focusing on the triceps.

39. L-sit push-ups: Start in an L-sit position, then perform a push-up, focusing on the chest, shoulders, and core.

40. Alternating staggered push-ups: Perform a push-up with one hand in front of the other, switching hand positions with each repetition, to target the chest and shoulders.

41. Inchworm push-ups: Start in an inchworm position, then perform a push-up, focusing on the chest, shoulders, and core.

42. Side-to-side push-ups: Perform a push-up, then shift your body weight to one side and move your hand in that direction, then perform another push-up, alternating sides with each repetition.

43. Oblique push-ups: As you perform a standard push-up, rotate your body to the side and raise one arm up, alternating sides with each repetition, to target the chest, shoulders, and obliques.

44. Plank tap push-ups: After performing a push-up, tap one hand to the opposite shoulder, then perform another push-up, alternating sides with each repetition, to target the chest, shoulders, and core.

45. Aztec push-ups: Start in a downward dog position, then lower your body down and push up into an upward dog position, then push back up to the downward dog position to target the chest, shoulders, and upper back.

46. Slow push-ups: Perform a push-up slowly, taking several seconds to lower your body down and several seconds to push back up, to increase the time under tension and challenge your muscles.

47. Jumping push-ups: Start in a plank position, then explosively push your body up into the air and land back in a plank position to target the chest, shoulders, and core.

48. Reverse-grip push-ups: Place your hands facing towards your feet, with your fingers pointing backward, and perform a push-up, focusing on the chest, shoulders, and triceps.

49. Chest squeeze push-ups: Place a ball or other object between your hands and perform a push-up, squeezing the object to engage the chest and shoulders.

50. Clapping push-ups: Perform a push-up, then explosively push your body up into the air and clap your hands before landing back in a push-up position, to target the chest, shoulders, and core.

So here you are, you have enough push-ups that you just can't get bored but you can get strong!