The push up is the ultimate do anywhere strength building exercise. There are multiple variations for every strength levels that will test and build you upper body and core strength. There is not a week that goes by where I do not incorporate at least one push up variation into my routine.
There is no need to get frustrated if you cannot complete one or more in the upright position. And do not be fooled into thinking that you have to be the strongest person in the room to perform the more advanced variants. I have seen very strong women who could crush all of my big lifts, yet struggle to do a single push up.
So here are 13 (AWESOME) push-ups you should try
1. Girl Push Ups
First, do not dimish the girl push up and second don’t get offended because I called it the girl push up. I say it proudly and you should too. There is NOTHING wrong with having to do push ups from the kneeling position. I use them regularly with my head held high.
If your main goal is just to improve push ups then this version may seem inferior to its upright big sister but if hypertrophy (muscle gain) is one of your goals then using a high rep range (15-20) kneeling push-ups to improve growth on your front delts, triceps, and upper pecs will help you.
2. Upper Body Elevated (Bench, Box, or Bars)
3. Single Arm Elevated Push Up
4. Ab Ball Push Ups
As the ball moves further away from torso the push up will become more difficult to perform
I will be leaving out the traditional push-up
5. Walk Out to Push Up
6. Traveling Push Up
7. Bosu Ball Push Up
8. Paused Push Up (hold for 3 seconds at the bottom)
9. Single Arm Med Ball Push Up
10. Push Up to DB Row
11. Feet Elevated Push Up
12. Single Foot Raised Push Up
13. Slow Descent Push Up (3 sec descent and push up for 1)
of course, there are many more push up variations other than these 13 examples. In fact, several of the intermediated and advanced examples can be done via the kneeling position and turned into a beginner variation.
So whether you just trying to master your first one, build up the strength to knock out 10 or want to use them to build muscle you have lots of new ideas to try.
To help you Rock YOUR Perfect Push Up here is a FREE 5 week push up the program to help guide you along the way.