Strengthen And Build Your Upper Body: 5 Push-Up Variations You Likely Haven't Tried Before

Push-ups are absolutely one of my favorite upper body exercises. They strengthen and develop all of the muscles in the upper body, particularly the shoulders, chest, and triceps, they require no equipment and can be done anywhere, anytime, and there are countless variations that can accommodate people of most fitness levels, abilities, and special considerations.

Most people stick to performing regular push-ups and get bored, or their strength and aesthetic-related gains stall. Let’s face it, a lot of people crave variety. In this article, I will provide you with 10 innovative and challenging push-up variations that range in difficulty, address various goals, and target different muscle groups in the body. But before I discuss these push-up variations, it’s important that I break down how to perform a regular push-up. Mastering the basic push-up should be your first priority.

How To Perform A Basic Push-Up

The basic push-up strengthens and builds the chest, shoulders, and triceps, develops shoulder and scapular controlled mobility, and lumbo-pelvic stability.

Key Coaching Tips:

Get into a plank position from your hands and feet. Aim to keep your feet hip to shoulder width apart. Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in neutral alignment.
Your hands should be slightly wider than shoulder width apart, but figure out what works and feels best for you.
At the top position of the push-up, your shoulders, elbows and wrists should be in a stacked position. Spread your fingers and pretend to suction them 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. This will help stabilize your pelvis and spine, allowing you to focus on your upper body.
Now descend into the push-up by “rowing” your body down to the bottom position. In fact, your ability to control the movement of your shoulder blades plays a big role in your ability to perform push-ups. Do not allow your elbows to flare out. When you are in the bottom position of the push-up, your body should resemble an “arrow,” not a “T”.
Once your upper arms are approximately parallel (or slightly closer) to the ground, press up and return to the starting position.
Exhale as your body is returning to the top position of the push-up.
Do not keep your shoulder blades pinned. They are meant to move, and during the descending component of the push-up they should move in towards the spine. During the ascending component they should perform the reverse movement and should move away from the spine.
For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, hips to collapse or pike, or neck to collapse.
Reset before each rep.

Regression:

Make this exercise easier by elevating your hands on a bench, box, or barbell that is in a squat rack and performing hands elevated push-ups.

Progression:

Make this exercise more challenging by performing negative reps and taking 3-5 seconds to lower yourself to the bottom position. You may also place a weight plate or chains on your mid back, use band resistance, or elevate your feet.

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

Now that you have mastered the basic push-up, here are 5 different push-up variations that target different muscle groups, address various goals, and range in difficulty.

#1) Cross Arm Forearms To Hands Triceps Push-Ups

This advanced push-up variation really targets the triceps. I am performing a more advanced variation where my feet are elevated. Start out with your feet on the floor. You should likely avoid this exercise if you have any elbow issues.

Regression:

Make this exercise easier by elevating your hands on a bench or box.

Progression:

Make this exercise more challenging by performing negative reps and taking 3-5 seconds to lower yourself to the bottom position. You may also place a weight plate or chains on your mid back.

#2) Chaos Push-Ups

I got this fantastic exercise from Tony Gentilcore. Using the band really challenges lumbo-pelvic stability and shoulder/scapular controlled mobility to a greater degree. This is one “unstable” surface exercise I really like!

Regression:

Make this exercise easier by attaching the band higher up the rack so your body is in more of a vertical position, or by using a thicker band.

Progression:

#3) Lateral Glide Push-Ups

I’m not sure what the actual name of this push-up variation is. When you are moving laterally in the bottom position, do you ever feel your triceps! While I added in additional band resistance, start off using bodyweight only.

Regression:

Make this exercise easier by elevating your hands on a bench or box.

Progression:

#4) Single Arm Scapula Push-Ups From A Bear Crawl Position

This advanced push-up variation involves performing a single arm scapula push-up from a bear crawl position. This exercise develops shoulder and scapular controlled mobility, and lumbo-pelvic stability.

Regression:

Make this exercise easier by performing the exercise using two arms.

Progression:

Make this exercise more challenging by performing negative reps and taking 3-5 seconds to lower yourself to the bottom position. You may also add band resistance.

#5) Long Lever Triceps Push-Ups With Feet Elevated Up Wall

This exercise really isolates the triceps. Elevating your feet up a wall makes the exercise dramatically more challenging than if your feet are resting on a bench or floor.

Regression:

Make this exercise easier by performing the exercise with your feet on the floor.

Progression:

Make this exercise more challenging by performing negative reps and taking 3-5 seconds to lower yourself to the floor. You may also place a weight plate or chains on your mid back.