19 Pushup Variations - Get In Supreme Physical Shape With These 19 Incredible Workouts

Pushups are great

Pushups are great. They are probably the best upper body workout routine there is. They help you get big arm muscles, they work out your pectorals and if you check out these pushup variations you will see by just modifying them slightly you can workout all sorts of muscles with your pushups!

So let's run through all 19 pushup variations with a short description of each!

1. Box Push Up

To do this variation you will need two sturdy boxes seperated a few feet apart. What you do is position yourself in the middle of the two boxes and perform a pushup. Then when you reach bottom position explode upwards and land your hands on either box. Now perform another pushup this time when you reach bottom position push off again and land on the ground.

Effectively you are doing 2 pushups per rep here one on the ground and one of the boxes.

2. Plyometric Push Up

This is also called the explosive pushup. This is because when you are at the bottom of the pushup you are going to explode outwards with enough force that your arms come off the ground and then land again. That is one rep.

3. Standard Push Up

This, as the name suggests, is the standard, run of the mill pushup.

4. Close-grip (Diamond) Push Up

The setup for this pushup is the same as a standard pushup except your hands should be placed on the floor so that your thumbs are touching each other. This is a great exercise for hitting the triceps.

5. Grasshopper Push Up

With the grasshopper pushup on the way down you will be bringing your leg up and towards the opposite side of the body which will rotate your body somewhat. You will then bring it back to its original spot on the way back up.

6. Single-leg Push Up

With this variation you are going to set up in the standard pushup stance. Then you are going to place one of your legs over the other so that you only have one supporting leg on the ground.

7. Side-to-Side Push Up

With this pushup you are going to get into the normal pushup stance. Then instead of going down straight in the center of your body, you are going to go down towards one side of your body. Then you will move your body over to the other side and bring yourself back up.

8. Push Up with Shoulder Tap

When you are at the top of this pushup you will let go with one hand and use that hand to tap your shoulder, alternating which hand you use per rep.

9. Push Up with Side Tap

This pushup variation is pretty much identical to the previous one except this time you will be tapping your side when you are at the top instead.

10. T Push Up

With this pushup what you are going to be doing is going down for a normal pushup and then on your way up you will release one hand off the ground and rotate your body so that the hand off the ground is pointing straight up. Then you will lower the hand rotating back and do another pushup. You will alternate hands with each pushup.

11. Staggered Push Up

With the staggered pushup you will have your two hands spaced unevenly where one is about a foot in front of the other.

12. Spiderman Push Up

With this pushup you are going to be bringing your leg up your body on the way down so that it resembles spiderman. Make sure that your leg does not touch the ground when you do this!

13. Diamond Push Up

Much similar to the Close-grip Pushup, the diamond pushup requires you to bring your hands together again and form a diamond between your thumbs and forefingers. Then do a pushup with that hand placement.

14. Dive-Bomber Push Up

To start this pushup you will need to space your feet further apart than normal. Now you will need to raise your backside into the air as high as it will go. Then your body will dive downward as if sliding under a bar and coming out the other side with your head high. Then you will go back the way you came to the starting positon.

15. Inclined Push Up

An incline pushup is simply when you rest your arms on something that is higher up than your legs.

16. Declined Push Up

A decline pushup is the opposite of an incline pushup in that your legs should be resting on something that is higher up than your arms.

17. Pike Push Up

With this pushup you are going to start with your hands as close to your feet as possible with your backside sticking in the air. From there you will attempt a normal pushup going down with your arms and then pushing yourself back up again.

18. Knee Push Up

This is a good one for those of you looking for a lighter weighted workout. This time you are performing a standard pushup except you will have your knees on the ground instead of your feet. This will reduce the amount of weight you are pushing and is good if you are looking for a low weight high rep workout.

19. Clap Push Up

For the Clap Pushup what you need to do is when you are at the bottom of your pushup you will need to explode upwards pushing yourself from the ground. While you are off the ground you will perform a clap with your hands and then land back on the ground.

19 Pushup Variations - Get In Supreme Physical Shape With These 19 Incredible Workouts

By: Andreas Y James

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