10 Advanced Types Of Push-Ups You Can Learn

When it comes to push-ups (and really, anything you do), once you’ve owned the fundamentals and have mastered the basics, the sky is the limit! If you are still learning push-ups, these articles I’ve written will be very useful:

If you are looking for an amazing push-up progression program, check out my Ultimate Push-Up Program. My world class full body push-up program is for beginners to elites! This program is being followed by THOUSANDS of people in over 72 countries!

Here are 10 advanced types of push-ups you can learn. These push-ups can be done anywhere!

#1) Cross Arm Push-Ups

This exercise torches the triceps, improves lumbo-pelvic stability, and shoulder/scapular controlled mobility. ⁣⁣ ⁣

Coaching Tips:

Get into a plank position from your forearms and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.

Unlike a plank where your forearms are pointing vertically (straight ahead), your forearms will be pointing horizontally.

Position one hand so it is under your chest, and the other hand should be sitting just ahead of this hand. Your right hand will be pointing to the left, and your left hand will be pointing to the right. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Now extend your elbows and press up onto your hands.

When you are pressing your body away from the floor and to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

Exhale after you have pressed away from the floor and as your body is going to the top position of the push-up.

Gain a moment of control.

Now perform the reverse movements and return to the floor/starting position. When you are doing so, retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor.

Do not just drop down.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

#2) Russian Push-Ups

This exercise strengthens the triceps, chest, and shoulders, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.⁣

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

Unlike regular push-ups where you are on your forefeet, the tops of your feet (laces) should be in contact with the floor.

Position your hands so they are slightly closer together than during regular push-ups. In the bottom position, your elbows and upper arms should remain tight to your sides. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

During the push-up components, your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor.

Do not just drop down.

In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.

Once your upper arms are approximately parallel (or slightly closer) to the floor, press your body backwards and touch your forearms to the floor. Your feet should glide along the floor during this component.

Once you hit your end range, pull your body forward and perform the reverse movements so your elbows are directly over your wrists and forearms are in a vertical position. Then press back up to the top/starting position.

As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor. This is extremely important.

When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

In terms of breathing, do what works and feels best for you.

#3) Feet Elevated Pike Push-Ups

This exercise strengthens the shoulders, triceps, and chest, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.⁣ While most push-up variations involve performing a horizontal pressing movement, Pike push-ups involve performing a vertical pressing movement.

Make sure you are able to perform the exercise with your feet on the floor before you perform the feet-elevated variation.

Coaching Tips:

Get into a pike position with your feet on a bench/box, and hands on the floor. Your head, torso and hips should be in a stacked position, and legs fully extended. Tuck your chin, and keep your neck in a neutral position.

Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Descend into the push-up. Your body should travel in a vertical path.

Do not just drop down.

In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.

Once your upper arms are approximately parallel (or slightly closer) to the floor, press up and return to the top/starting position.

When you are pressing your body away from the floor and are returning to the top position, protract and upwardly rotate your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine, away from your opposite hip, and around your ribcage. Do not keep them pinned.

Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your head, torso and hips should remain in a stacked position, and your legs should remain fully extended. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or neck to collapse.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

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#4) Archer Push-Ups

This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.⁣

This exercise is a great progression if you have the goal of being able to do one arm push-ups. While one arm is performing the majority of the work, the other arm is providing some assistance.

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.

Position your hands so they are significantly wider than shoulder width apart. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, on the side that is performing the push-up, your shoulder, elbow and wrist should be in a relatively stacked position.

On the side that is performing the push-up, your weight should be evenly distributed throughout your full hand and fingers, not just at the base of your hand/wrist. Pretend you are trying to spread your full hand and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Descend into the push-up by bending one elbow as you would during regular push-ups, and straightening the other elbow.

Do not just drop down.

On the side where your elbow is bending, retract your shoulder blade. Think about lightly drawing your shoulder blade towards your spine as you are performing the eccentric component, but do not overdo this movement.

In the bottom position, your elbow on the side that is performing the push-up should be positioned over your wrist, and forearm in a vertical position. Do not allow your elbow to flare out.

Your other elbow should be fully extended (but not hyperextended).

On the side that is performing the push-up, once your upper arm is approximately parallel (or slightly closer) to the floor, press up and return to the top/starting position.

On the side that is performing the push-up, when you are pressing your body away from the floor and are returning to the top position, protract your shoulder blade. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.

Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

You may perform all reps on one side before changing sides (as in my video), or you may alternate sides after each rep.

#5) Negative 1.5 Rep Push-Ups

This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.⁣

You will use a negative 1.5 rep tempo, which I will describe below.

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.

Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor.

Do not just drop down.

Aim to lower yourself down in 3-5 seconds. Once you reach the bottom position of the push-up, press halfway up, then return to the bottom position, and then finally press up to the top/starting position. This is one rep.

In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and upper arms should resemble an “arrow,” not a “T”.

When you are pressing your body away from the floor and are returning to the top position (and also when you are pressing halfway up), protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

In terms of breathing, do what works and feels best for you.

#6) Long Lever Push-Ups

This exercise torches the triceps, improves lumbo-pelvic stability, and shoulder/scapular controlled mobility. ⁣⁣ ⁣

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.

Unlike during regular push-ups (or even triceps push-ups), position your hands so they are very close together, and so the fingertips of your thumbs and second fingers in both hands are touching, and form a triangle. That being said, figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your hands should be significantly ahead of your shoulders, and your elbows should be fully extended.

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Descend into the push-up by bending your elbows, and fully touch both forearms to the floor.

In the bottom position, do not allow your elbows to flare out.

Once your forearms are completely on the floor, use your triceps to press up and return to the top/starting position.

Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

#7) Zombie Push-Ups

This exercise strengthens the triceps, chest, and shoulders, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.⁣

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

Unlike regular push-ups where you are on your forefeet, the tops of your feet (laces) should be in contact with the floor.

Position your hands so they are slightly closer together than during regular push-ups. In the bottom position, your elbows and upper arms should remain tight to your sides. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

During the push-up components, your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor.

Do not just drop down.

In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.

Once your upper arms are approximately parallel (or slightly closer) to the floor, unlike during Russian push-ups where you press your body backwards and touch your forearms to the floor, you will press your body backwards but will not touch your forearms to the floor. Your feet should glide along the floor during this component.

In the end position, your elbows should be fully extended, and your hands should be well ahead of your shoulders.

Once you hit your end range, pull your body forward and perform the reverse movements so your elbows are directly over your wrists, and forearms are in a vertical position. Then press back up to the top/starting position.

As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor. This is extremely important.

When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

In terms of breathing, do what works and feels best for you.

SAVE $37 – Get a package of The Ultimate Pull-Up Program and The Ultimate Landmine Program for $157. Both programs regularly cost $97 each, so you save $37.

LEARN MORE

#8) Superman Push-Ups

This advanced exercise improves power, and is very fun to do!

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.

Position your hands so they are shoulder width apart or slightly wider. Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Lightly press your tongue against the roof of your mouth (behind your upper front teeth). This subtle trick can make keeping your head and neck from collapsing much easier.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor.

Do not just drop down. In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out. In the bottom position, your body and upper arms should resemble an “arrow,” not a “T”.

Once your upper arms are approximately parallel (or slightly closer) to the floor, initiate the movement with your hips and pike them. Then explode off the floor with your upper and lower body, and fully extend your arms and legs. Aim to get as much air-time as you can.

When you are pressing your body away from the floor, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

Land as softly as possible, and maintain proper push-up form.

Exhale after you have pressed away from the floor.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse, or neck to collapse.

#9) Chaos Push-Ups

This exercise strengthens the chest, shoulders and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.⁣ The unstable nature of the band makes these very challenging!

Coaching Tips:

Fasten a resistance band across a squat rack. Make sure the band is extremely secure. Obviously, this is very important. Choose a height that allows you to perform the exercise correctly.

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position. ⁣⁣ ⁣⁣ ⁣⁣

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.⁣

Descend into the push-up and retract your shoulder blades. Think about drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement.

Do not just drop down.

In the bottom position, your elbows should be positioned over your wrists. Do not allow your elbows to flare out. In the bottom position, your body should resemble an “arrow,” not a “T”.⁣

Once your upper arms are approximately parallel (or slightly closer) to the floor, press up and return to the top/starting position.⁣

When you are pressing your body away from the surface and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart, and moving them away from your spine and around your ribcage. Do not keep them pinned.

Exhale after you have pressed away from the band and as your body is returning to the top position of the push-up.⁣

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse, or neck to collapse.⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣

For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣⁣

#10) Diamond Push-Ups

⁣⁣⁣⁣⁣⁣⁣This exercise torches the triceps, improves lumbo-pelvic stability, and shoulder/scapular controlled mobility. ⁣⁣ ⁣

Coaching Tips:

Get into a plank position from your hands and feet. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position.

While maintaining the same body positioning, gaze directly down to a spot on the floor. For the duration of the exercise, your eyes should remain fixed on this spot.

Position your hands so they are under your chest, and so your thumbs and second fingers are together, and form a triangle or “diamond.” Figure out what hand width and positioning works and feels best for you.

At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.

Your weight should be evenly distributed throughout your full hands and fingers, not just at the base of your hands/wrists. Pretend you are trying to spread your full hands and fingers to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.

Descend into the push-up and retract your shoulder blades. Think about lightly drawing your shoulder blades together and towards your spine as you are performing the eccentric component, but do not overdo this movement. Imagine you are pulling or “rowing” your body down to the floor.

Do not just drop down.

In the bottom position, your body and upper arms should resemble an “arrow,” not a “T”. Do not allow your elbows to flare out.

Once you’ve reached your full depth (a range where you are able to maintain proper form), press up and return to the top/starting position.

When you are pressing your body away from the floor and are returning to the top position, protract your shoulder blades. Think about spreading your shoulder blades apart and moving them away from your spine and around your ribcage. Do not keep them pinned.

Exhale after you have pressed away from the floor and as your body is returning to the top position of the push-up.

For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.

For the duration of the exercise, your body should remain in a straight line from the top/back of your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse or pike, or neck to collapse.