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!
by Davon Randolph