25 Different Types Of Push Ups (Best Variations)

Push-ups can be performed, regardless of where you are and, best of all, they are completely free—no expensive equipment or annual gym fees required. There are different types of push-up variations to meet different needs.

The classic push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the chest, arms, deltoid, lower back, abs and glutes. Push-ups are one of the most basic but rewarding all-around exercises you will find, and everyone from teenagers to older adults can benefit from doing them regularly.

We have many questions in our brain about push-ups, which are confusing us. Which type of push-up is good for a beginner, an intermediate person, and an advanced person? And which one is best for upper, lower and inner chest, triceps, and shoulder. After you read this article, you will know all about push-ups.

Why Different Type Of Push Ups Variation are Required

Now that we’ve agreed that pushups are great, it’s time to accept a hard truth: the basic push-up is also a very limited exercise. Keeping yourself in the same position will only keep you targeting the same muscles. There’s a reason that most people consider pushups to be a beginner-level exercise.

To grow muscle, we need to increase the intensity of our workout. Doing different types of push-ups is important for muscle hypertrophy.

Yes, the exercise will target the muscles of your chest, shoulders, and arms efficiently, but there are ways that you can increase the intensity. You can change the focus of your chest, triceps, and shoulders by making a few changes, such as where you put your hands and whether you do incline push up or decline push-ups.

  • You can also change the tempo by slowing down your descent or pausing at the bottom of the position. This will increase the time under tension, maximizing your muscle-building potential.
  • You can even begin to introduce different implements like elevating your hands or feet to change up your focus.
  • You can also change the hand position, such as close and wide hand position, to change the focus on muscles.

Biomechanics of Different Push-Ups Variations

Push-ups can be performed with a multitude of variations to bring about different muscular recruitment patterns.

Many biomechanical variations of the Push-ups exercise can be performed to alter muscle activity by providing either a lesser or greater challenge to the target musculature.

These different types of push ups most often involve altering hand and foot positions, which impacts muscle recruitment patterns. That why some types of push ups primary focus on the chest, some on the triceps and others on the shoulders.

A number of potential hand positions exist, the most common classifications include:

  • Wide base (150% shoulder width)
  • Normal base (shoulder width), and
  • Narrow base (50% shoulder width)

The wide base activates the pectoralis major to a greater degree than the other positions, whereas the narrow base optimizes the activation of the triceps brachii.

There are many ways to do push ups, including different foot positions and angles. The most common ones are:

Because of the angle, the Incline push up works your lower chest and core more. On the other hand, The decline push up works the upper chest and front shoulders (delts) more than the regular or incline variation.

These different types of push ups can be used in fitness settings to change up the program and offer a range of low to high intensity options.

Standard Push Up Vs Incline Push Up Vs Decline Push Up
Know More: Standard Push Up Vs Incline Push Up Vs Decline Push Up

Even More Modifications and Variations

When you want to broaden the scope of your workouts without introducing new equipment or different training concepts. You can pack a few different types of pushups into one workout.

Many of these moves can be made easier or harder with these modifications, although not every modification will work with every type of push-up.

Make Push Ups Easier

  • Knees: Perform push-ups on your knees instead of your feet to ease the difficulty on your upper body. This is a great way to build up to more difficult variations.
  • Incline: Elevate your hands on a bench, chair, or table—the higher above your feet, the easier.

Make Push Ups Harder

  • Unilateral: Cross one ankle over the other, so only one foot is on the ground. This requires more core activation for stability.
  • Decline: Elevate your feet on a box, bench to increase the activation of the upper chest muscles and the front of the shoulders (anterior deltoids). The higher your feet, the more difficult.
  • Weighted: Have a friend place a weight plate on your back for an added strength challenge.
  • Plyometric Combinations: Transition between different types of push-ups. For example, go back and forth between narrow and wide hands or the fore and after positions of staggered hands. Get creative.

Here are some pushups variations you can learn to upgrade your training plan.

25 Best Push Ups Variations And Types

There are many ways to modify push ups for your needs. Below is a guide to the classic push-up and our favorite variations, in more or less ascending order of difficulty.

Here are the Best types of Push-Ups variation for beginner, Intermediate and Advance. This will help you to build a strong upper body. Make sure that you have a solid grasp of the most important aspects of good form, positioning, etc. and apply them as necessary.

1. Wall Push Up

The wall push-up is a simple type of push-up that dramatically reduces the pressure on the arms, upper back, and abs.

The closer you stand to the wall, the easier it is to perform, but remember, it’s still important to be aware of your body alignment as you perform this push-up.

Wall Push Ups

How To Do Wall Push-Ups

  1. Stand approximately 2 to 2.5 feet away from the wall with your arms held at shoulder height in front of you.
  2. Place your hands against the wall with your body straight and your legs a few feet behind, so that your body draws a triangle together with the wall and the floor.
  3. Keeping your feet firmly fixed to the ground, lean your body forward so that your elbows flex and your chest comes within inches of the wall.
  4. Using your hands, push your body back into a standing position.

2. Incline Push-up

Incline push-ups serve as a stepping stone for those who are new to push-ups or have limited upper body strength. The elevated position reduces the intensity, allowing you to gradually build strength and confidence.

Incline push-ups still target the chest, shoulders, and triceps like standard push-ups, but with a greater emphasis on the lower chest and shoulders.

Incline Push-Up On Box

How To Do Incline Type of Push Up

  1. Stand approximately 3 to 3.5 feet away from a low bench or sturdy chair.
  2. Reach forward and grab the sides of the chair or in front of the bench, keeping the balls of your feet in contact with the ground.
  3. Slowly lower yourself by flexing your elbows so that your chest comes within a few inches of the edge of the chair or bench.
  4. Using your hands, push yourself back to the starting position while focusing on maintaining a straight body position from head to ankle.
  5. The movement should be smooth and controlled.

3. Knee Push-up

The knee push-up, also known as a modified type push-up, is a bodyweight exercise that works for muscle groups throughout your upper body.

The knee push-up is a brilliant exercise for beginners. If you’re having trouble performing a full push-up, practice an easier push-up variation, the knee push-up.

Knee push-up

How to do knee Push-Ups

  1. Kneel on the floor. Extend arms and put hands shoulder-width apart on the floor in front of you.
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
  3. Raise your body to the starting position by pushing up with your arms.
  4. Repeat the desired number of repetitions.

4. Standard Push-Ups

The Standard Push-Up is the popular variation of push-ups that to build your entire upper body, shoulders, chest, and arms. It also engages the core, back, and lower body muscles to provide a full-body workout.

Check how to do them correctly and blast your muscles at home or at the gym.

Push Ups

How to do Standard Push-Ups on Knee

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
  2. Engage your core, squeeze your glutes, and maintain a neutral spine.
  3. Lower your body towards the ground by bending your elbows while keeping them close to your sides.
  4. Pause for a moment at the bottom position.
  5. Then push through your palms, straightening your arms, and returning to the starting position.
  6. Repeat for the desired number of repetitions

5. Knuckle push-up

Knuckle push-ups are a variation of the standard push-up where you perform the exercise on your knuckles instead of with your palms flat on the ground

During Knuckle Push-Ups, the pressure is placed on your knuckles instead of your extended wrists.

If you experience pain in your wrists while doing standard push-ups, doing Push-Ups on your knuckles may be a good way to get the benefits without the wrist pain.

Knuckle push-up

How to do Knuckle Push Ups

  1. Assume a standard push-up position, but place the knuckles of your fists on the floor perpendicular to the body.
  2. Perform a traditional push-up by keeping your body in a straight line while pushing yourself up, until your arms are fully extended.
  3. Slowly lower yourself back down to the starting position.

6. Decline Push-Up

Decline Push-ups are similar to normal push-ups, but with your legs on a bench. Although this is called the Decline push-up, it focuses more on the upper pecs.

Furthermore, your lower body is raised from the floor, the resistance your body provides is increased compared to doing the push-up on the floor. The decline type of push-up is harder than the standard push-up.

Decline Push-Up

How to do Decline Type Push Ups

  1. Placed your hands firmly on the floor and spaced slightly wider than shoulder-width apart. Put legs on the bench or the pad roller.
  2. Now raise yourself off the ground, straightening your elbows and your arms. Keep your elbows close to your body.
  3. Raise until your elbows are almost near to locked, and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Read More: Best Push Ups For Upper Chest To Build Size And Strength

7. Wide Push Up

Wide push-ups are a variation of the standard push-up where your hands are positioned wider than shoulder-width apart.

This variation targets the chest muscles (pectoralis major) to a greater extent, while still engaging the shoulders, triceps, and core. The wider hand placement helps to strengthen the outer chest muscles, resulting in a broader and more defined chest.

If you’ve mastered regular pushups and want to target your muscles a little differently, wide pushups are a good option.

Wide Push Ups

How to do Wide Grip Type Push Up

  1. Lay face down on the ground with your legs straight, and arms supporting your upper body.
  2. Put your arms in the 90/90 push up position.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.

8. Dumbbell Push-Up

This variation adds an additional element of instability, engaging more muscles to stabilize the dumbbells during the exercise.

Using dumbbells for push-ups makes push-ups a more powerful exercise and helps you increase upper body strength, muscle mass, and overall balance.

Dumbbell Push-Up

How to do Dumbbell Push-Ups

  1. Place two dumbbells on the ground parallel to each other, slightly wider than shoulder-width apart.
  2. Assume a high plank position with your hands on the dumbbells, gripping them securely.
  3. Engage your core, squeeze your glutes, and maintain a straight line from head to heels.
  4. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  5. Aim to bring your chest as close to the ground as possible without touching it, while maintaining proper form.
  6. Pause for a moment at the bottom position.
  7. Then, push through the dumbbells, straighten your arms, and return to the starting position.
  8. Repeat for the desired number of repetitions while maintaining proper form.

9. Narrow Grip Push-Up

Close hand push-ups, often referred to as narrow grip push-ups. Close push-ups are done by positioning the hands close to each other. It is one of the more challenging variations of the push-up because of the narrower base of support.

This workout makes your triceps work harder because you hold your hands closer together, which makes them work harder.

This is evidenced by a study which found that there is greater electromyography (EMG) activity in the triceps brachii when doing close push-ups as compared to when executing regular push-ups.

Narrow Grip Push-Ups

How to do Narrow Grip Push-Ups

  1. Take a narrower push up stance than you normally would.
  2. Now raise yourself off the ground, straightening your elbows and your arms, but keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Read More: Close Grip Push Up: How To Do, Muscle Worked, Benefits

10. Diamond Push up

Diamond push-ups, also known as triangle push-ups, are a more advanced type of the classic push-up. You can practice diamond push-ups by bringing your hands too close together to form a diamond or triangle shape below your chest.

There are several benefits that can be gained by adding the diamond push-up to your workout routine. This includes an increase in triceps and chest activity, improvement in core strength and stability, and enhancement of shoulder strength.

Diamond Push Ups

How to do Diamond Type Push-Ups

  1. Get on all fours with your hands together under your chest.
  2. Position your index fingers and thumbs, so they’re touching, forming a diamond shape, and
  3. Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
  4. Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
  5. Stop just before your chest touches the floor, then push back up to the starting position.

11. Spider-Man Push-Up

The Spider-Man Push-up is a great type of push up if you’re getting tired of the standard push-up and need a challenge. This exercise is primarily chest and arm strengthening, but it also increases hip flexibility and really works your core too.

In a Spider-Man push-up, the performer brings one knee to the elbow, creates a dynamic movement that challenges the core and improves stability, it also engages the shoulders and back muscles, making it a full-body exercise.

Spiderman Push-Up

How to do Spiderman Push-Ups

  1. Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  2. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  3. As you lower your body, bend one leg out to the side and bring your knee toward the same-side arm.
  4. Push back up to start, and straighten your leg back out. Repeat alternating sides.

12. Shoulder Tap Push Up

The shoulder tap push-up is a variation of the push-up that challenges the core to a greater extent than its traditional counterpart.

Once you can do at least 10 full push-ups, you should be able to start incorporating some shoulder taps into the mix.

Shoulder Tap Push Ups

How to do Shoulder Tap Push-Ups

  1. Get in the standard push-up position
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor.
  3. Raise your body to the starting position by pushing up with your arms. Tap your left hand to your right shoulder while engaging your core and glutes to keep your hips as still as possible.
  4. Place it back on the floor and repeat your next push up and shoulder tap with another hand.

13. Hindu Push-up

Unlike conventional push-up, Hindu pushups aren’t concentrating majorly on the chest muscle. Instead, Hindu push-up is an incredible exercise to develop stronger shoulders, pectoral, arms, core, and spine.

Hindu push-up is a combination of two strong yoga poses that is upward facing dog position and downward dog facing position which give remarkable results in your spine mobility and flexibility.

Hindu pushup

How to do Hindu Push Ups

  1. Start in a downward dog pose, with your hands shoulder-width apart, your body in a V shape, and your feet hip-width apart.
  2. Bend your elbows and lower your chest until it’s just above the floor, going into low plank pose.
  3. In a scooping motion, scoop your head upward while arching your lower and upper back and go into cobra pose.
  4. To return to the starting position, you do not need to reverse back through the sweeping, arching motion.
  5. Simply push back into the starting position.

14. Fingertip Push up

Doing push-ups on your fingertips can look impressive, and it’s also an efficient exercise to increase your grip for basketball, bodybuilding, or rock climbing.

It also keeps your wrists straight, making it an excellent way to eliminate wrist pain from the 90-degree bend when your palms are flat on the floor.

Fingertip Push Up

How to do Fingertip Push-Ups

  1. To assume a standard push-up position, your fingertips are in contact with the ground.
  2. Breathe in as you lower your torso to the ground until your chest is an inch or two from the ground.
  3. Keep your elbows close to your body.
  4. Breathe out as you push yourself up using your arms.
  5. Think of raising yourself by attempting to push the ground away from you.

15. Single-Leg Push Up

The single-leg push-up is one of the most challenging types of the push-up.

The only possible way to complete this movement is with proper stability from your feet up through to your head.

Single-Leg Push Ups

How to do Single leg Push-Ups

  1. Assume a standard push-up position, but place one foot on top of the other or one place one foot in the air straight behind you.
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor.
  3. Make sure your body is in a straight line from your head to your toe and you one leg in the air.
  4. Raise your body to the starting position by pushing up with your arms.
  5. Repeat the desired number of repetitions.
  6. Make sure to alternate legs in between sets or repetitions to create a symmetrical body.

16. One Arm Push-up

A one-arm push-up is a compound exercise that requires far more strength and balance than a standard push-up using two arms. This variation allows you to train unilaterally (one side of your body at a time), which is typically an option with traditional pushups.

It just might be one of the most difficult body-weight exercises to master.

One-arm Pushup

How to do One Arm Push-Ups

  1. Get in the standard push-up position.
  2. Place one hand on the ground directly beneath your chest and the other behind your lower back.
  3. To maintain balance, turn your torso slightly away from the pushing arm.
  4. Breathe in as you lower your angled torso to the ground until your chin is a few inches above the floor.
  5. Breathe out as you push yourself up from the floor. Stop just before you lock out your elbow at the top of the movement.

17. Reverse Grip Push-Ups

The reverse grip push-up is a fun and great type of the standard push-up. The exercise is done with your fingers facing your feet (your palms outward). It’s considered the “bicep push-up” by many because of the hand position, it emphasizes a little more on your biceps than the standard push-up.

For easier variation, you can do the Reverse Grip Push-Ups on knee or on an incline surface.

Reverse Grip Push-Ups

How To Do Reverse Grip Push-Ups

  1. Start in a standard push-up position and place your hands slightly wider than your shoulders with your palms flat on the floor and your fingers pointing towards your feet.
  2. Inhale and slowly start to bend your elbows. Do not let your elbows move outwards (away from your body).
  3. Lower yourself until you are about an inch from the floor.
  4. Pause the movement when you are at the bottom for a second. 
  5. Exhale and start pushing your body back up.
  6. Push through your palms like you would try to push the floor away from yourself.
  7. Finish the exercise by extending your arms completely out.
  8. Repeat this for however many repetitions you wish to perform. 

18. Archer Push-Up

In Archer push up, the arms are kept wider than the normal push-up position and as you lower your body, you transfer the majority of your weight to one of your hands and incline towards that hand while the other hand is kept straight. Simultaneously move your body to both sides.

Archer Push-Up

How to do Archer Push-Ups

  1. Start in a standard push-up position.
  2. Maintain a strong core position and shift your upper body toward your right side.
  3. Pull your right chest toward your right hand as you bend your right elbow.
  4. As you lower toward the right side, allow your left arm to straighten.
  5. Your left arm should be fully extended, forming a straight line from your shoulder to your hand.

19. Pike Push Up

Pike Push-ups are a type of the push-up that increases strength and stability in the shoulders and triceps. Performing the exercise in a more upright position will target the shoulders more than the chest.

 The inverted position of the pike push-up can help to stretch and lengthen the muscles in the shoulders and upper back, increasing flexibility in these areas.

Pike Push Up

How to do Pike Push-Ups

  1. Start in a standard push-up position.
  2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Slowly lower the top of your head towards the ground. Once your head is about to contact the ground, pause for a second.
  4. Then slowly push back until your arms are straight, and you’re in the inverted V position.
Read More: 5 Best Shoulder Push-Ups To Build Strength & Mass

20. Clapping Push-up

Clapping Push-ups is an advanced variation of push-ups exercise that works your chest, triceps, abs, and shoulders.

It can help burn fat and build muscle. Many athletes perform them to help improve their athletic performance by building strength, endurance, and speed.

Clapping push up

How to do Clapping Push-Ups

  1. Start with a standard Push-Ups.
  2. Start to lower your body as if you’re going to do a push until your chest is almost touching the floor.
  3. Reverse the motion by pushing hard through the palms, just as your arms reach full extension, pull your hands up off the floor.
  4. Rapidly clapping the hands together and placing them back in the original position before your body falls back to the ground.

21. Close Grip Medicine Ball Push-Up

The close-grip medicine ball push-up is a strength exercise that works the chest and shoulders, with a little more focus on the triceps. The instability of the ball improves core strength and stability.

Doing push-ups with your knees bent on the floor or placing a medicine ball on a higher platform can both reduce resistance. You can substitute a brick for a medicine ball.

Close Grip Medicine ball push-up

How To Do Close Grip Medicine Ball Push-Up

  1. Get in the standard push-up position with your hands on a medicine ball directly beneath your chest.
  2. Your left thumb and forefinger should touch your right thumb and forefinger.
  3. Bend your elbows to lower yourself in a controlled manner.
  4. Maintain a rigid core as your chest moves towards the top of the ball.
  5. Hold for one to two seconds before breathing out, extending your arms and pushing your body back to the starting position.
  6. Repeat the desired number of repetitions.

22. Feet On Stability Ball Push-Up

The push-up with feet on a Swiss ball is a progression of the decline push-up that targets the upper chest, shoulders, and triceps while engaging the core.

Feet on stability ball push-up

How To Do Feet On Stability Ball Push-Ups

  1. Lie face-down on the ball with your arms supporting you in push-up position.
  2. Roll forward until your pelvis and thighs are off the ball, and position your feet on top of the ball.
  3. Your hands should be directly beneath your shoulders.
  4. Breathe in as you lower yourself by bending your arms until your elbows form a 90-degree angle.
  5. Pause for one to two seconds at the bottom before breathing out and using your arms to push you up to the starting position.

23. Renegade Row Push Ups

Renegade Row Push Ups is a full-body exercise that combines a push-up with a row using dumbbells or other weights. It targets the chest, shoulders, triceps, and back muscles, as well as the core.

One of the main benefits of the renegade row push up is that it provides a greater challenge to your core, since you need to maintain stability throughout the movement.

Dumbbell Renegade Row Push Ups

How To Do Dumbbell Renegade Row Push Ups

  1. Begin in a plank position with your hands on the floor and slightly wider than shoulder-width apart.
  2. Brace your abs, squeeze your glutes and keep your core tight throughout the exercise.
  3. Keeping your body straight and rigid, begin to lower yourself towards the floor into a push up.
  4. As you push back up to the starting position, lift one arm and bring your elbow up to the side of your body, squeezing your shoulder blade toward your spine.
  5. Lower the weight back down.
  6. Once you have finished with one side, repeat the motion with the other arm, maintaining a strong core throughout.
  7. To complete one full rep of the Renegade Row Push Up, repeat these steps for both sides.
  8. Continue alternating sides for as many reps as desired.

24. T Push Up

T push-up is a variation of the traditional push-up that adds an additional rotational movement. It is a compound exercise that primarily targets the chest, shoulders, and triceps.

The exercise is performed in a similar fashion to a traditional push-up. However, with an additional movement, one arm is lifted and rotated out to the side, forming a “T” shape with the body.

How To Do T Push Ups

  1. Start in a traditional push-up position with your hands placed slightly wider than shoulder-width apart and your feet together.
  2. Lower your body towards the ground, keeping your core engaged and your back straight.
  3. As you reach the bottom of the push-up, lift one arm off the ground and rotate your body so that your arm is pointing straight up towards the ceiling.
  4. Your body should now be in the shape of a “T”. Hold this position for a moment.
  5. Then return your arm to the starting position and repeat the movement on the other side.
  6. Continue to alternate sides, completing one full push-up each time.

25. Superman Push Up

The Superman Push Up is a variation of the traditional push up exercise to improve overall upper body strength.

It is named after the Superman pose because it involves extending your arms and legs out in a similar position.

It is a more advanced variation of push up that requires more balance, stability, and strength from the core, chest, shoulders and glutes.

Flying Superman Push Up

How To Perform The Superman Push Up

  1. Start in a traditional push up position.
  2. Now extend your arms out in front of you and your legs should be extended behind you.
  3. Your fingers are spread out and your core and glutes are tight
  4. Lower your body down to the ground, keeping your back straight and your core engaged.
  5. Hold this Superman position for a second or two, then slowly lower your body back to the starting position.
  6. Repeat for the desired number of rep

How To Add A Different Type Of Push up To Your Workout?

Push-ups are a versatile exercise. You can do them:

  • It also works well as a muscle and strength builder when used separately.
  • Mixed into your cardio or strength-training workout.
  • At the end of a weightlifting session.

Aim to do pushups 3 to 4 times per week, giving your muscles at least 1 full day of rest between sessions to help them recover.

Proper form is more important than the number of pushups you do. It’s better to do fewer repetitions with good form than more repetitions with poor form.

For a more well-rounded physique, you might consider using various push ups.

  • Push-ups on the wall and knee are the best type of push ups for beginners.
  • Standard push ups are best for strengthening the chest, shoulders, and triceps.
  • Incline Push Up works your lower chest and back more.
  • Decline push-up works the upper chest and front shoulders
  • Close grip and diamond Push ups focus more on the tricep and inner chest than the shoulder.
  • Wide grip push-ups focus more on the outer chest and shoulder.
  • Reverse Type Pushups are considered the bicep push-up.
  • Pike Push-ups focus more on shoulder than chest and tricep.
  • Hindu push-up works from your whole body, from upper to lower body; it works from your front to back. 
  • Single-Leg Push Up, One Arm Push-Up and Clapping Push-Up variations of push up are best for advanced athletes.


Which push-up variation is the best?

The best push-up variation depends on the person’s goals, fitness level, and preferences. There is no one-size-fits-all answer. Different variations target specific muscle groups and offer different levels of difficulty.

Standard push-ups are a great starting point for overall upper body strength, while variations like wide push-ups or decline push-ups target specific muscles more intensely.

What pushups are easiest?

Wall push ups and knee push are the easiest variations of push ups to build muscle mass and strength. This reduces the amount of bodyweight you have to lift, making it more manageable for beginners or individuals with limited upper body strength.

Which is the hardest push-up?

Planche push-up, Superman push up and single arm push are the hardest variations of push ups to build muscle mass and strength. These are a highly demanding and advanced exercises that require years of training and practice to achieve.

Calisthenics push up variations

  1. Archer Push-Up
  2. One-Arm Push-Up
  3. Planche Push-Up
  4. Handstand Push-Up
  5. Tiger Bend Push-Up
  6. Aztec Push-Up
  7. Clap Push-Up
  8. Superman Push-Up
  9. Spiderman Push-Up

Can push-ups be done every day?

Push-ups are a challenging exercise that requires adequate rest and recovery in order to repair and grow muscles. It’s generally advisable to have at least one day of rest between push-up workouts to allow the muscles to recover. However, you can do light or modified variations of push-ups daily if desired.

How long does it take to see results from doing push-ups?

If you do push-ups regularly (2-3 times per week), you can usually see a difference in your strength, muscle tone, and endurance in a few weeks to a few months.


For anyone, who is interested in building upper body muscles mass and gaining strength, then must try different types of push-ups.

It not only allows for targeted muscle development, but also provides overall development. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.


25 Push-Ups Variations From Easiest To Hardest

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