Push-Up Variations

There are many different ways to perform push-ups. Whether you’re a beginner or advanced exerciser there is guaranteed to be a push-up variation that will be a challenge for you.

Here are 6 Push-Up Variations to Try

Try to find a variation in which you can before between 10-20 reps. Aim for 3-5 sets 2-3 days per week for best results!

Wall Push-Ups

Instructions

1. Position your body into a high plank position with your hands shoulder-width apart on Wall.
2. Contract your core and perform a push-up, going down as low as you are capable of.
3. This exercise is a great way to help you build up your strength and confidence to do full push-ups from the floor.

Bench Push-Ups

Instructions

1. Position your body into a high plank position with your hands shoulder-width apart on a bench or a sturdy chair.
2. Contract your core and perform a push-up, going down as low as you are able to.
3. This exercise is a great way to help you build up to full push-ups from the floor. If you still find this too difficult you can also perform push-ups against a wall instead.

Knee Push-Ups

Instructions

1. From a high plank position, with your knees on the floor, place your hands firmly on the ground, slightly wider than shoulder-width apart.
2. Lower your body down with control keeping your back flat with a neutral neck and push yourself back up. Remember to keep your abs pulled in to help prevent your back from arching.

Push-Ups

Instructions

1. From a high plank position, place your hands firmly on the floor, slightly wider than shoulder-width apart.
2. Lower your body down with control, while keeping your back flat with a neutral neck and push yourself back up.
3. Remember to keep your abs pulled in to help keep your back from arching.

Feet Elevated Push-Ups

Instructions

1. Place your feet firmly onto a secure chair or bench so that you are in an elevated in a plank position.
2. Lower your body down with control, while keeping your back flat with a neutral neck and push yourself back up.
3. Remember to keep your abs pulled in to help keep your back from arching.

Dive Bomber Push-Ups

Instructions

1. Begin in a downward-facing dog with your hands just wider than shoulder-width apart.
2. Slowly lower yourself down, diving headfirst towards the floor, but keeping your bum up in the air.
3. As you move your body down, allow your head to guide the movement, letting your body trail in the same pattern behind you.
4. As your head moves through your hands, push yourself into an upward facing dog position. Then, reverse the movement.

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