7 Phenomenal Push Up Variations You Should Do

krista stryker push up

Push ups are one of the most underrated exercises of all time.

Most females assume they can’t even do them, and most guys assume they’re too good for them.

So what happens? People just don’t do them.

But here’s the thing: push ups are one of the best exercises you can do. Not only do they target every single muscle group of your upper body, they get you stronger, leaner and fitter overall in no time at all.

Push ups are also awesome because:

  • They’re a compound exercise, meaning you’ll save time on having to target all the individual muscles in your upper body.
  • They promote muscular balance in your body.
  • They are a total bodyweight exercise, so you never have to go to a gym or pull out any equipment to do them.

In fact… drop down and give me 10 push ups, right now!

(If you did, good job. If you didn’t, I forgive you, and continue on.)

Why you don’t do push ups

There are probably a few reasons you don’t do push ups on a regular basis.

Here’s some excuses that come to mind:

  • You’re lazy. This has to stop.
  • You can’t actually do them. I couldn’t either even just a few years ago. You have to modify them until you can do them.
  • You think you’re too good for them. Well, stop this. Push ups are awesome. Just look at how good of shape the Military guys and girls are—and they do loads of push ups.
  • You think they’re boring.

This last point is the one we’re going to tackle today. Because while the classic variation of the push up is totally and incredibly awesome, it’s also good to mix it up once in a while.

And that’s why today we’re talking about…

7 phenomenal push up variations you can do at home!

Each one of these push up varieties will work slightly different muscles and give you a new challenge to conquer.

Try them out, find out which ones are difficult for you, then focus your energy on those. And if they’re all hard, just remember, each and everyone of these push ups variations can be modified to fit your level of strength!

Get started and feel yourself growing stronger and leaner with every single push up:

Dive bomber push ups

How to do it:

Start in a downward dog position. Bend your elbows and drop your chest to the floor, then push forward. Pause when you have pushed your body forward and up. Bend your elbows and drop your chest back down to the floor. Push back up to the starting position and repeat.

Beginner modification:

Start with your hands in front of you and knees on the ground. Bend your elbows and drop your chest to the floor. Push forward. Pause when you have pushed your body forward and up. Bend your elbows and drop your chest back down to the floor. Push back up to the starting position and repeat.

Reptile push ups

How to do it:

Start in a push up position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs. While lowering your chest to the floor, bring one knee toward your elbow on the same side of the body. Push yourself back up and repeat on the opposite side.

Beginner modification:

Start in a push up position with your knees on the floor. Tighten your abs, glutes and thighs. Lower yourself down, bringing one knee toward your elbow on the same side of the body. Push yourself back up and repeat on the opposite side.

Pike push ups

How to do it:

Start in a downward dog position. Lower your forehead down as far as possible toward the floor while keeping your abs tight and shoulders pulled back. Push back up and repeat.

Elevated push ups

How to do it:

Start in a plank position with your feet on a box or elevated surface with your hands on the floor in front of you. Lower down into a push up so that your forehead reaches the floor (or just go as far down as you can). Push back up and repeat.

T push ups

How to do it:

Start in a push up position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs. Lower yourself down so that your chest touches the floor. Push yourself back up into the starting position and rotate your torso and legs to one side so that your body is facing away from the ground. Simultaneously, raise your arm to the sky so that your body forms a “T.” Lower back down to the push up position and repeat.

Beginner modification:

Start in a push up position with your knees on the floor. Tighten your abs, glutes and thighs. Lower yourself down so that your chest touches the floor. Push yourself back up into the starting position. While staying on your knees, rotate your torso and legs to one side so that your body is facing away from the ground. Simultaneously, raise your arm to the sky so that your body forms a “T.” Push yourself back up into the starting position and repeat.

Push ups w/ double knee touch

How to do it:

Start in a push up position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs. Lower yourself down so that your chest touches the floor. Push yourself back up into the starting position, then touch one knee to the opposite elbow. Touch the other knee to the opposite elbow. That’s one rep. Repeat.

Beginner modification:

Start in a push up position with your knees on the floor. Tighten your abs, glutes and thighs. Lower yourself down so that your chest touches the floor.  Push yourself back into a full plank. Touch one knee to the opposite elbow, then touch the other knee to the opposite elbow. That’s one rep. Repeat.

Triceps push ups

How to do it:

Start in a push up position on your fists or hands with your elbows touching your side. Tighten your abs, glutes and thighs. Lower yourself down so that your chest touches the floor while keeping your elbows as far in as possible. Push yourself back up into the starting position and repeat.

Beginner modification:

Start in a push up position with your knees on the floor with your elbows touching your side. Tighten your abs, glutes and thighs. Lower yourself down so that your chest touches the floor while keeping your elbows as far in as possible. Push yourself back up into the starting position and repeat.

Now go do some push ups!

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