10 Push Up Variations

Today I will be highlighting 10 push up variations. This is just about 10 to 12 percent of the 75+ push up variations available.

Push ups are full body exercises. Chest, triceps, shoulders, lats, back (upper and lower), legs, glutes, core… every part gets a boost.

If you are in the advanced level, you will know what I am talking about. For the beginners who are still wondering what push ups are, about their effects and how you can take full advantage from these, keep reading.

Reps and sets are to be decided by your gym trainer.

  • Push Up Variations #1: Off Table

off table push up

Here is what you have to do: stand at such a distance from the table that will help you lean on it. Put your arms (little more than shoulder length or wide) on the table side. Now, push yourself toward the table, try touching your chest to the table side and slowly come back to the leaning position without removing your arms. While pushing yourself down to the table, breathe in. While coming back to your position, breathe out.

  • Push Up Variations #2: Off Wall

off wall push up - push up variations

Here is what you have to do: stand at such a distance from the wall that will help you lean toward it. Put your arms (little more than shoulder length or wide) on the wall at shoulder line—neither upward nor downward. Now, push yourself toward the wall and slowly come back to the standing position with the arms still resting on the wall. While pushing yourself toward the wall, breathe in. While coming back to your standing position, breathe out.

  • Push Up Variations #3: Tapping Shoulders

shoulder tap push up - push up variations

Here is what you have to do: get down on floor and be in the standard push up stance. Now, every time you do push up (breathe in) and come up (breathe out), tap you left shoulder with right hand and right shoulder with left hand. Again do push up, come up and tap your shoulder. This is great in balancing your body.

  • Push Up Variations #4: On your Knees

on knee push up

Here is what you have to do: get down on floor on your knee and the upper body stretched out. You can cross your legs behind or leave the legs as they are but together. Now, do your push ups. This is for those who cannot do standard push ups at the beginning. This will not pressurize your legs and abs. It is considered a practice to make you perfect for the standard full-body-stretched-out push ups.

  • Push Up Variations #5: Rotation

rotation push up

Here is what you have to do: every time you do standard push ups on floor and come up, rotate your right side with your right arm stretched out above your body in the air. Return and do the same with your left arm. Return and do the second push up. Repeat. Your oblique and shoulders get stronger.

  • Push Up Variations #6: Knee—Chest

knee to chest push up

Here is what you have to do: gGet ready for standard push ups. Bring your right knee (from down) near to your chest, push up and return with the right leg going to the start position. Do the same with your left knee. If you want strong abs muscles, try this one.

  • Push Up Variations #7: One Arm Raise

one arm raise push up

Here is what you have to do: while doing standard push ups, extend your right arm in front, push up, and return. Now, extend your left arm in front. Do the push up and return. This is an excellent muscle stabilizer and strengthener—from the isometric point of view.

  • Push Up Variations #8: One Leg Raise

one leg raise push up

Here is what you have to do: while doing standard push ups, extend your right leg at the back (right foot should not touch floor), do the push up and return. Now, extend your left leg at the back (left foot should not touch the floor). Do the push-up and return.

  • Push Up Variations #9: Diamond

diamond push up

Here is what you have to do: the same as standard push ups, the only difference is that you have to put your hands together (with the index fingers and thumbs touching each other). This push up is excellent for strengthening your triceps muscles.

  • Push Up Variations #10: Elevated

elevated push up

Here is what you have to do: like standard push ups, the only difference is that you have to elevate your feet on a chair, stability ball, or bench. This push up is excellent for the muscles in the upper chest.

Conclusion

Start with these 10 push up variations and feel the difference within a week. All you need to remember is breathe in while going down and breathe out while returning to your position. These are easy to perform and if you really want a strong body, you would do these push ups.

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