Many of us got started with fitness the same way, by doing push ups in our bedroom. That doesn’t mean you should write them off as just a beginner exercise though, the push up is a great upper body exercise that even top bodybuilders and strength athletes still swear by.

Just like any exercise, there are plenty of different variations that change how difficult it is to perform, as well as which muscles get worked.

So today we’re going to look at how to perform ten different push up variations that you should consider adding to your fitness routine.

Push Ups vs Press Ups

First let’s just answer a quick question to clear up any confusion. Are push ups and press ups the same? The simple answer is yes, it’s just a different term for the exact same exercise. The term Press up is mostly used in the UK, while push up is used almost everywhere else. The two names can be used interchangeably and refer to the same movement.

1 - Strict Push Up / Standard Push Up

A lot of people experience wrist strain during push ups, if you feel any discomfort then a pair of Rotating Push Up Bars are a great way to take pressure off the wrists.

• Place your hands on the ground, fingers pointed forwards, and arms shoulder width apart.

• Keep your legs straight with your feet a few inches apart and push yourself up on your toes. This is the standard push up position and will be the basis for most of the variations.

• Slowly lower yourself down with your elbows at a 45-degree angle, until your chest is 3-4 inches off the ground.

• Pause for a second at the bottom, then slowly push yourself back up until your arms are fully extended.

• Make sure your back and hips stay straight the whole time, don’t let your hips sag down past your core.

2 - Deficit Push Up

The deficit push up is a more advanced variation that allows for a bigger range of motion by letting your chest travel further towards the floor.

• Get into the standard push up position, except this time you are going to elevate your hands a few inches off the floor by holding onto a Hex Dumbbells handle to give yourself a stable platform.

• Slowly lower yourself down, going past your hands until your chest is a few inches away from the floor.

• Slowly push yourself back up until your arms are fully extended.

3 - Spiderman Push Up

The spiderman push up lets you work your core and hip flexors at the same time as your upper body, making it a full body exercise.

• Get into the standard push up position.

• Now as you lower yourself down, lift one leg off the ground and bend it outwards while bringing your knee up towards your elbow. It should look like Spiderman climbing up a wall.

• As you push yourself up, bring your leg back down into the starting position, and repeat with the opposite leg on the next rep.

4 - Incline Push Up

The incline push up is an easier variation that reduces the amount of bodyweight you need to push, making it great for beginners.

• Start by placing your hands on a Flat Weight Bench with your feet on the ground behind you in a straight line.

• Slowly lower your chest down towards the bench until it’s just a few inches away.

• Push yourself back up to the starting position.

5 - Raised One-Legged Push Ups

This advanced push up variation requires more balance to perform, which adds additional work for the core.

• Start in the push up position and raise one leg off the ground straight out behind you.

• While holding it up in the air, lower your chest towards the floor.

• Push yourself back up. When you’ve reached the top of the movement place your foot back on the ground and repeat with the opposite leg raised.

6 - Decline Push Up

The decline push up is great for targeting more of the upper chest and shoulders.

• Place your hands on the ground, shoulder width apart, and with your feet on a flat weight bench.

• Lower your chest towards the floor while bracing your core to keep your hips elevated.

• Push yourself up to the starting position.

7 - Typewriter Push Up

This advanced push up variation is great for practicing your balance and coordination.

• Start in the standard push up position. Lower yourself towards the floor.

• At the bottom, shift your weight to one side by trying to touch the front of one shoulder to the back of your hand and straightening the opposite arm along the ground.

• Slide your chest sideways to shift your weight to the other side.

• Now go back to the bottom of the push up and raise yourself back up.

• This is one rep. You can make it even harder by repeating the motion at the bottom of the push up more times.

8 - Push Ups with Rotation

A push up with rotation not only provides you with benefits of a push up, but the benefits of a plank as well!

• Perform a standard push up.

• At the top of the motion twist your upper body outwards and reach one arm straight up towards the sky with your palm facing out.

• Place your hand back on the floor.

• Perform another push up and repeat the motion with your other arm.

9 - Weighted Push Up

Having a weight plate on your back can be dangerous, as the plate can easily slip off and crush your fingers.

• Wear an Adjustable Weighted Vest.

• Perform a standard push up.

10 - Push Up Pull Through

The push up pull through allows you to add strength training to your push up.

• Place a Sandbag next to you on your right side at chest height, then get in the push up position.

• At the top of a standard push up, reach your left hand across your body, grab the handle of the sandbag and pull it along the floor underneath your chest until it’s on your left side.

• Perform another push up, then pull the sandbag across with your right hand.

There you have it, now you know how to perform all ten of the best push up variations.

Remember, whether you’re working out for the first time, or you’ve been lifting for years, don’t underestimate the humble push up. You’re never too advanced for one of the best chest exercises out there.

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Tags: Exercise Type > Conditioning