The standard of body-weight exercises is push-up. Push-ups are one of the most simple and effective ways to exercise and lose weight. If you do push-ups as part of your workout, try some of these entertaining variants to help spice things up and train other muscle areas. They feature push-ups for people of various skill levels.
If you weren’t a fan of push-ups before, you will be after seeing these fun versions!
When starting any new workout routine, it’s important to go with caution. Keep in mind that, especially with the more complex push-ups, it can take years to build up to them, so only try them if you’re confident in your strength and coordination.
Push-up variations for beginners
Start with standing push-ups and make your way to the floor if a conventional push-up is too difficult for you.
- Against the wall – While standing erect, push yourself off a wall.
- Against a table — This is similar to a wall push-up, but with a slight increase in angle for added resistance.
- On your knees — This is close to the genuine thing, with your hands shoulder-width apart on the floor and your knees touching the floor.
Variations on basic push-ups
- Basic push-up — Once you’ve mastered the above adjustments, it’s time to move on to the actual thing: the ultimate body-weight exercise!
- When your arms are fully extended and you’re at the peak of the push-up, tap the opposing hand or shoulder with one hand. On the next push-up, switch sides.
- When your arms are fully extended and you’ve reached the top of the push-up, raise one arm out in front and drop it.
- One-legged complete push-up — This is essentially a one-legged complete push-up. Raise one leg for the entire push-up then swap legs once the push-up is completed.
Push-up variants for intermediates
- Make a fist with your fingers and knuckles on the ground instead of flattening your hands on the ground.
This is a fantastic way to improve your balance.
- Perform a basic push-up with one arm in front of the other in a staggered stance. Try it with your hands close together and then far apart. After the required amount of reps, switch arms.
- Knee-to-chest — To train your core muscles, bring one knee into your chest while your arms are extended at the top of the pushup. Your foot should not contact the floor.
- Toe-touches — Similar to the knee-to-chest, bring your knee into your chest at the top of the pushup and tap your foot with the opposite hand. Make sure your foot does not touch the ground until it returns to its original position.
Variations on advanced push-ups
- Airborne — When your chest is near the floor at the bottom of the pushup, explode to the top such that your hands are temporarily in mid-air.
- The Rocky is a variation of the air-borne pushup. Starting with a one-armed push-up, you must push hard enough at the bottom to be able to switch arms while in the air for this version.
- Walk your feet up a wall until you’re nearly in a handstand position. For added leg and abdominal work, perform a pushup or any of the above-mentioned variations in this posture.
- Raise your palm off the ground, relying just on the tips of your fingers to keep you upright. The more fingers you have, the tougher it is and the more strength you’ll need.