List of Push-Up Variations
This list provides you with a wide range of push-up exercises that can be used during strength training routines. These push-up variations work on different muscles and decrease the risk of exercise boredom. They range from easy push-ups such as Knee Push-Ups to more advanced push-ups such as Clapping Push-Ups.
Push-Up Variations – Videos and/or Written Instructions
- Traditional Push-Up – The basic push-up focuses on your chest, shoulders, triceps, etc.
- Clapping Push-Up – This is a great plyometrics exercise for building explosive chest power.
- Decline Push-Up – Elevated push-ups put a greater emphasis on your upper chest and shoulder muscles. This technique is also known as an elevated push-up.
- Diamond Push-Up or Triangle Push-Up – This push-up variation places greater emphasis on your triceps.
- Eagle Claw Push-Ups – Eagle claw push-ups are used to strengthen fingers/hands as well as the muscles in your chest, shoulders, triceps, etc.
- Elevated Push-Up – Elevated push-ups put a greater emphasis on your upper chest and shoulder muscles. This technique is also known as a decline push-up.
- Incline Push-Ups – Incline push-ups are easier push-ups as you are doing a push-up against a wall, etc.
- Isometric Push-Ups – This push-up variation combines a traditional push-up with the “plank” core exercise.
- Judo Push-Ups – Judo push-ups strengthen your arms, shoulders and chest. They also help your core strength.
- Knee Push-Ups – This is an easy modified push-up used by people recovering from an injury or beginners who lack sufficient upper body strength for regular push-ups.
- Knuckle Push-Ups – Some martial artists use this exercise to “strengthen” their knuckles by making them less sensitive to hitting hard targets.
- Medicine Ball Push-Ups – This medicine ball exercise puts more emphasis on your triceps.
- Pike Push-Up – This push-up variation places greater emphasis on your shoulders.
- Plyometric Push-Up – A plyometrics exercise for building explosive chest power.
- Single Arm Medicine Ball Push-Ups
- Single Leg Push-Ups – This push-up exercise will also help your core strength.
- T Push-Up – This advanced push-up exercise can be done with or without dumbbells.
- Triangle Push-Up or Diamond Push-Up – This push-up variation places greater emphasis on your triceps.
- Wide Grip Push-Ups – This push-up variation places greater emphasis on your chest muscles.
Demonstration of Many Different Push-Up Variations