If you guys hadn’t noticed already, push ups are one of my very favorite bodyweight exercises of all time.
You can do them absolutely anywhere, and there are so different variations to keep you from getting bored.
If you’re still building up the strength to do full push ups, keep in mind that all of these variations can be made more beginner-friendly by either dropping to your knees or placing your hands on an elevated surface—the higher the surface, the easier it’ll be.
See seven of my favorite push up variations in the short video above, and work hard!
Boxer 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 back up, then bring one knee towards the opposite hand. Lower back down into a push up, then repeat on the opposite side.
Diamond Push Ups
How to do it: Start in a push up position with your hands formed in a diamond position with your elbows close to or touching your side. Tighten your abs, glutes and thighs, then 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.
Wide Push Ups
How to do it: Get in a push up position with your arms wider than shoulder width apart. Tighten your core, then lower down with control so that your chest touches the floor. Push back up explosively and repeat.
Beginner modification: Do wide push ups while on your knees or with your arms on an elevated surface.
Push Up Hops
How to do it: Get into a push up position with your shoulders directly over your hands as you engage your core and squeeze your butt. Bend your elbows and knees slightly, then push up explosively so that your hands and feet leave the ground simultaneously.
Land back in the starting position, then repeat, aiming to link the hops together rather than resting in between each one.
Archer Push Ups
How to do it: Get into a push up position with your arms extended straight out and perpendicular to your body. Squeeze your glutes and quadriceps, brace your core, and don’t let your hips sag.
Bend one arm and lower your body until your chest nearly touches the floor while keeping your non-working arm as straight as possible. Push back up, then repeat on the opposite side.
Beginner variation: Start with your hands on an elevated surface to make this exercise easier.
Pike Push Ups
How to do it: Start in a downward dog position and walk your feet towards your hands so that your shoulders are above your hands. Lower your forehead down towards the floor so that you touch the floor or as far as possible. Raise back up to the starting position and repeat.
Parallel Bar Push Ups
How to do it: Get into a push up position with your hands and feet on parallel bars. Squeeze your abs, tighten your glutes, and push up through your shoulders. Lower down into a push up, then push back up.
Tip: if you don’t have access to full parallel bars, you can use a dip bar with your feet on an elevated surface or parallettes for a similar exercise.
Work hard you guys!
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