Push-up variations range from beginner-friendly to advanced, making them perfect for any fitness level. Here's a comprehensive guide to master different push-up techniques and progressively build strength.

Basic Scaling Variations

Level 1: Wall Push-ups

• Stand facing wall, few feet away
• Perfect for beginners
• Adjust difficulty by moving feet further from wall

Level 2: Elevated Push-ups

• Place hands on raised surface (bench, stairs, counter)
• Higher platform = easier
• Keep arms close to body
• Maintain straight body alignment

Level 3: Knee Push-ups

• Perform on knees instead of toes
• Maintain straight line from head to knees
• Focus on proper form

Level 4: Classic Push-ups

• Full body weight, feet elevated
• Keep elbows close to body
• Maintain straight line from head to heels

Advanced Variations

Diamond Push-ups

• Hands form diamond/triangle shape
• Emphasizes triceps
• Can be done from knees for modification

Side-to-Side Push-ups

• Hands wider than shoulder width
• Shift weight between sides
• Builds towards one-handed push-ups

Plyometric Push-ups

• Explosive movement
• Push hard enough to leave ground
• Start on knees if needed

Divebomber Push-ups

• Start in downward dog position
• Swoop head toward hands
• End in cobra pose
• Emphasizes shoulders and triceps

Handstand Push-ups

• Most challenging variation
• Start with pike push-ups
• Practice against wall
• Focus on controlled movement

Challenge: Complete 30 push-ups today using any variation that matches your current fitness level. Break them into sets if needed, but complete all 30 repetitions.

Remember:

• Maintain proper form
• Progress gradually
• Choose appropriate variations
• Focus on quality over quantity

Related Articles

Previous Articles