9 Push-Up Variations to Try at Home: 3 Benefits of Push-Ups

Push-ups are a compound exercise designed to activate multiple muscle groups across your body—including the pectoral muscles, anterior deltoids, triceps, glutes, core muscles, and lower back muscles. Perform standard push-ups by holding yourself in a high plank position with your hands slightly wider than shoulder-width apart on the floor. While keeping your back and legs in a straight line, lower your body toward the floor, then push back up to the starting position. Once you've mastered the standard push-up form, consider practicing more advanced push-up variations.

There are a few notable benefits to practicing push-ups.

1. 1. Push-ups build full-body strength. Push-ups work multiple muscle groups throughout your entire body, including the anterior deltoids in your shoulders, the pectoral muscles in your chest, and the triceps in your arms.
2. 2. Push-ups increase your core stability. With proper form, push-ups activate the stabilizer muscles in your midsection, including your abdominal muscles and lower back muscles. By engaging these stabilizing muscles, push-ups can improve your posture.
3. 3. Push-ups are versatile. No equipment is required to practice push-ups, making them an ideal choice for a home workout. Some variations can be practiced with a medicine ball or pair of dumbbells for increased muscle activation. Push-ups can be modified to suit your fitness level, and they serve as good warm-ups for other compound exercises.

Consider rotating through these push-up variations in your home workout routine.

1. 1. Spiderman push-up: Perform spiderman push-up exercises by getting into a high plank position with your feet shoulder-width apart and your body forming a straight line from head to toe. Bend your elbows to a 45-degree angle as you lower your chest toward your hands on the floor. Lift your left leg, moving your knee toward your elbow. Pause for a moment in this position before lowering your leg and lifting your body again. Repeat this movement with your opposite leg on the next repetition.
2. 2. Diamond push-up: Practice diamond push-ups by bringing your thumbs and index fingers together to form a diamond or triangle shape below your chest. Keep your back and legs in a straight line and push yourself off the ground.
3. 3. Incline push-up: Incline push-ups are a bodyweight exercise that puts special emphasis on the muscles in your chest. Perform the incline push-up with your hands on a bench, countertop, stability ball, or another elevated surface. Hold your body in a high plank position, keeping your back and legs in a straight line; bend your elbows, and lower your body with the same movement pattern you would use for a traditional push-up.
4. 4. Decline push-up: The decline push-up is a bodyweight exercise that targets muscles throughout your upper body and lower body. Perform decline push-ups by placing your hands shoulder-width apart on the floor and lifting your feet to an elevated surface. With proper form, decline push-ups work your upper pecs more than standard push-ups.
5. 5. One-arm push-up: The one-arm push-up is an advanced bodyweight exercise designed to build upper-body strength, core strength, and stability. Also known as one-hand push-ups, this exercise is ideal if you’re looking to target your core muscles, arms, shoulders, and chest muscles. Single-arm push-ups may rely on one arm to elevate your body, but when practiced with proper form, they create whole-body tension to protect your spine and help you complete the range of motion. Before practicing one-armed push-ups, practice push-up progressions to build the upper-body strength necessary for completing this advanced exercise.
6. 6. Dive bomber push-up: A dive bomber push-up is an upper-body workout that combines a downward dog yoga pose with a regular push-up. Downward dog, sometimes referred to as downward-facing dog, is a standing yoga pose where the yogi stretches their whole body on all fours, similar to the way a dog stretches. To perform dive bomber push-ups, start in the downward dog position, transition to a push-up position, then move back to an upward facing dog pose before returning to the start position.
7. 7. Knee push-up: Perform knee push-ups by placing your hands shoulder-width apart under your shoulders and resting your lower body on your knees. Engage your glutes and your core as you bend your elbows and lower your body closer to the floor.
8. 8. Wall push-up: Perform wall push-ups by standing in front of a wall with your feet shoulder-width apart and your hands placed against the wall; lean forward, and bend your elbows while keeping your back and legs in a straight line.
9. 9. T push-up: A T push-up is a bodyweight exercise that combines a side plank with a regular push-up. Following the push-up phase of the exercise, you rotate your body to hold yourself up with one arm, straightening your arms to form a T shape. T push-ups are the perfect push-up exercise for building upper-body strength—especially in your chest and core muscles.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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