6 "Ultimate" Advanced Push-Up Variations You Might Not Have Tried -

The push-up is a tremendously effective, empowering, and badass exercise. This versatile bodyweight exercise can be done anywhere, anytime, as it requires absolutely no equipment. I absolutely love push-ups as there are countless variations you can learn. The possibilities for playing, experimenting, and feeling like a superhero are endless.

A short while back I shared this article on 5 exercises that will improve your ability to perform push-ups. ⁣Once you master the fundamentals, the sky is truly the limit.

Here are 6 advanced push-up variations you might not have tried.

#1) Russian Push-Ups

This advanced push-up variation absolutely torches the triceps!

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.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

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.

Your weight should be evenly distributed throughout your full hand 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.

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.

Then 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 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, 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.

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

#2) Pike Push-Ups With Feet Elevated

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.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.

At the top of the push-up, your shoulders, elbows and wrists should be in a 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. Your body should travel in a vertical path. Do not allow your shoulders to roll forward or shrug towards your ears.

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 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, 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.

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#3) Push-Ups With Single Arm Slide-Out

This advanced push-up variation requires a lot of lumbo-pelvic stability, and shoulder/scapular controlled mobility. You may perform this exercise using towels (or any object that slides).

Coaching Tips:

Place one hand on a towel.

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.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between. The farther apart your feet are, the more stable your base will be.

Position your hands so they are shoulder width apart or slightly wider. You may also position your hands so they are slightly closer together. 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.

On the planted side, 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.

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.

Simultaneously perform a push-up with one arm, and a slide-out with the other arm.

On the side that is performing the push-up, descend into the push-up and 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. Imagine you are pulling or “rowing” your body down to the floor. Do not just drop down.

In the bottom position, on the side that is performing the push-up, your elbow should be positioned over your wrist, and forearm in a vertical position. Do not allow this elbow to flare out. On the side that is performing the slide-out, go to a range where you are able to maintain proper form.

On the side that is performing the push-up, once your upper arm is approximately parallel (or slightly closer) to the floor, and once you’ve reached your full range with the slide-out, perform the reverse movements and return to the starting position.

On the side that is performing the push-up, as 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, 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.

Perform the target number of reps and switch sides.

#4) Superman Push-Ups

This is one of the cooler push-up variations you will see. This exercise requires a lot of power, 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.

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.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.

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 hands and feet, 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 lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, hips to collapse, or neck to collapse.

#5) Zombie Push-Ups

This advanced push-up variation requires a lot of lumbo-pelvic stability, and shoulder/scapular controlled mobility. This exercise is extremely anti-extension in nature.

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.

Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.

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, yourweight 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, press your body backwards but do not 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 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.

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.

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

#6) Archer Push-Ups

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.
Adopt your preferred foot width. You may place your feet so they are together, shoulder width apart, or somewhere in between.
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.
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 one elbow as you would during regular push-ups, and straightening the other elbow.
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 starting position.
On the side that is performing the push-up, whenyou are pressing your body away from the floor and are returning to the top position, protractyour 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, 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.
You may perform all reps on one side before changing sides (as in my video), or you may alternate sides after each rep.