5 Advanced Push-Up Variations You Likely Haven't Tried Before -

Push-ups are an extremely effective and versatile movement that can be performed anywhere, anytime. This movement is also easily able to be regressed and progressed.

Before I share 5 challenging push-up variations you might not have tried before, are you performing basic push-ups correctly? Also, what if you aren’t quite ready to perform push-ups from the floor? This recent article of mine will provide you with some extremely useful information.

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This past week, I shared 5 challenging and unique push-up variations you likely haven’t tried before. With the exception of the scapula push-ups, the same body body positioning applies. Your body should be in a straight line from your head to heels.

#1) Negative Push-Ups

In this variation, you will perform regular push-ups but will take 3-5 seconds to perform the eccentric/lowering component of the movement.

Key Points:

If you aren’t able to perform this exercise from the floor, you may elevate your hands on a box, bench, or other surface, and you can do the hands elevated variation. All of the same points in form apply.

#2) Single Arm Assisted Push-Ups With Hand On Wall

This is essentially a single arm assisted push-up, and is extremely challenging. In this variation, you will elevate one hand on a wall, and will press your hand into the wall while performing single arm push-ups. I got this unique variation from Nick Nilsson.

Key Points:

Place one hand on the wall. You should be close enough to the wall that you are able to apply a significant amount of pressure to the wall, but your arm should be relatively extended.
Spread your fingers, and pretend you are suctioning your hand and fingers to the wall.
Aim to use as little help from the non-working arm as possible.
As your body is in somewhat of a tripod position, be extremely mindful that you keep your entire body so it is square to the floor. Do not allow your torso, spine, or hips to rotate, and do not allow your weight to shift to one foot.
This variation demands a significant amount of lumbo-pelvic stability, particularly once you hit the bottom position and must press back up to the starting position, so be extremely mindful of your breathing, bracing, rib positioning, and glute engagement. All are key.

#3) Scapula Push-Ups From A Bear Crawl Position

Scapula push-ups develop the controlled mobility of the shoulders and shoulder blades. In this video, I provide 4 variations: bilateral scapula push-ups, unilateral scapula push-ups, band resisted bilateral scapula push-ups, and band resisted unilateral scapula push-ups.

Key Points:

Get into a bear crawl position on your hands and toes. Your shoulders should be directly above your hands, knees bent, and thighs in a vertical position.
Without bending your elbows or initiating the movement with your arms, use the muscles in your shoulder blade area and draw your shoulder blades in towards the spine (retract). Make sure you lower yourself in a controlled manner.
Once you hit your end range (a range where you are able to maintain proper form) press back up to the top position. When you do so your shoulder blades should perform the reverse movement and should move away from the spine (protract).
Be extremely mindful of your breathing, bracing, rib positioning, and glute engagement. All are key.

#4) Feet Elevated Diamond Push-Ups

This extremely advanced push-up variation really targets the triceps. In this variation my feet are elevated on an extremely high surface. Start out using a lower surface and work your way up. I have my hands on a dumbbell as this allows me to achieve a greater depth. Otherwise my head would hit the floor.

Key Points:

Position your feet so they are close to the edge of the elevated surface. Avoid placing your feet so they are too far back as this can cause your shins to strike the surface, and can restrict your movement.
Due to the high elevation and angle of my body, my shoulders are positioned so they well ahead of my hands. This allows my elbows and wrists to be in a stacked position when I hit my full depth.
Due to the narrow width of your hands, while your body and arms will not form a regular shaped “arrow” like during regular push-ups, do not allow your elbows to flare out and up towards your head.
This variation demands a significant amount of lumbo-pelvic stability, particularly once you hit the bottom position and must press back up to the starting position, so be extremely mindful of your breathing, bracing, rib positioning, and glute engagement. All are key.

#5) Typewriter Push-Ups + Band Resistance

This unique push-up variation really targets the chest, shoulders, and triceps, and requires a very significant amount of lumbo-pelvic stability.

Key Points:

Place a resistance band so it is under your hands, and is resting right below your shoulder blades. Avoid placing the band directly on the shoulder blades as this can restrict the movement in this area.
The band will provide most of the resistance during the initial portion of the eccentric phase, and during the top portion of the movement.
Perform a push-up. Once you hit your full depth, perform a lateral movement in either direction, return to the center position, then press back up to the starting position.
Due to the band resistance, this variation demands a significant amount of lumbo-pelvic stability, so be extremely mindful of your breathing, bracing, rib positioning, and glute engagement. All are key.