Check out these 30 push up variations that you can do anywhere – from beginner to advanced level.
The push-up is one of the most traditional bodyweight exercises a person can do and also one of the most well-rounded to build upper body strength. There are also many push-up variations, which makes this exercise arguably the best bodyweight movement that you can do anytime, anywhere.
If you don’t know how to properly do a push-up as of yet, click on the link below.
Push ups have multiple benefits and it should be something you do regularly to continue growing and hitting your upper body.
Depending on the variation you do, you can target your chest (most common), triceps, shoulders, back, or even biceps. Such a versatile exercise, no wonder it has been touted as one of the best bodyweight movements a person can do.
And to make things interesting, you should try to do different variations of the push-up besides the traditional one. And that is what Simeon Panda decided to do.
Simeon shared a video explaining 30 push up variations that he likes to do to build his chest when not going to the gym. These are from beginner to advanced.
30 Push Up Variations from Beginner to Advanced
How can you turn this into a push up workout? Simeon Panda explains that you can choose 10 of these variations and do 10 reps each. A total of 100 push-ups with different variations are sure to hit your chest and overall upper body in unique ways.
Panda is also using a wristband while performing the exercises to protect his joints as some of these movements are explosive and can be too much tension on your wrist.
With no further ado, here is the full list of 30 push up variations from beginner to advanced from Simeon Panda.
- Regular Push Ups
- Wide Push Ups
- Diamond Push Ups
- Pike Push Ups
- Scapula Push Ups
- Elevated Pike Push Ups
- Knee Plank Push Ups
- Wall Plank Press Ups
- Single Leg Press Ups
- Reverse Wrist Ups
- Shoulder Tap Push Ups
- Finger Press Ups
- One Arm Press Upss
- Type Writer Push Ups
- Hindu Push Ups
- Inch Worm Push Ups Advanced (Plyo)
- Explosive Press Ups
- Lateral Explosive Press Ups
- Clap Push Ups
- Diamond to Normal
- Rocking Horse Push Ups
- Tuck Push Ups
- Mountain climber Push Ups
- Spiderman Push Ups Easier Alternatives
- Regular Push Ups – On Knees
- Diamond Push Ups On Knee
- Pike Push Ups – On Knees
- Clap Push Ups – On knees
- Explosive Press Up – On Knees
- Shoulder Tap Push Up – On Knees
And there you have it. To know exactly how each of these movements are performed, click on the video below.
Push-ups target several muscles in the upper body, including:
- Chest muscles (pectoralis major and minor): Push-ups primarily work the chest muscles, which are responsible for movements such as pushing and lifting.
- Triceps: Push-ups also work the triceps, the muscles located at the back of your upper arm.
- Shoulders (deltoids): Push-ups target the deltoid muscles, which are responsible for lifting your arms away from your body.
- Back (rhomboids, latissimus dorsi): Push-ups work the muscles in your upper back, including the rhomboids and latissimus dorsi, which help to stabilize your shoulder blades.
- Core (abdominals and obliques): Push-ups also engage the muscles of your core, including the abdominals and obliques, which help to stabilize your spine and maintain proper form during the exercise.
Overall, push-ups are a compound exercise that work multiple muscle groups simultaneously, making them an excellent exercise for building strength and improving overall fitness.
Push-ups can be incorporated into your workout in a variety of ways, depending on your fitness level and goals. Here are some suggestions:
- As a warm-up: Start your workout with a set of push-ups to warm up your upper body and activate the muscles you’ll be using during your workout.
- In a circuit: Include push-ups as part of a circuit training workout, where you perform a series of exercises back-to-back with little to no rest in between.
- As a standalone exercise: You can do push-ups as a standalone exercise, either for a specific number of reps or for a certain amount of time.
- With variations: Add variety to your push-up routine by incorporating different variations, such as incline push-ups, decline push-ups, diamond push-ups, or plyometric push-ups.
- Superset with other exercises: Pair push-ups with other exercises that work different muscle groups, such as squats or lunges, to create a full-body workout.
- With increasing difficulty: Challenge yourself by increasing the difficulty of your push-ups over time, such as by adding weight, decreasing the rest time between sets, or increasing the number of reps.
Remember to always maintain proper form during your push-ups to avoid injury and maximize the effectiveness of the exercise.