Pushup Variations

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

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