Advance Your Push-Up Workout With These Variations | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Optimize Your Upper-Body Workouts With These Push-Up Variations

December 24, 2012 | Chris Hitchko

Must See Strength Training Videos


Tired of doing the same old military style Push-Ups? If you are focusing on a bodyweight workout program, they can get boring and mundane pretty quickly—especially when you start ripping out over 30 reps.

Change things up. Keep your workouts fun and exciting with Push-Up variations.

The advanced Push-Up variations below will offer a new challenge to your chest muscles by targeting them from different angles to ensure continued gains in strength and size. Plus, you will also work your core and shoulder stabilizer muscles to remain balanced and stable during these difficult moves.

If you can easily perform 30 or more Push-Ups, start working on the variations below.

Spiderman Push-Ups

  • Crawl forward on the ground and perform a Push-Up with your knee at your elbow
  • Take a step forward on the opposite side and repeat
  • Continue in this pattern

Clap Push-Ups

  • Explosively launch your upper body into the air and clap your hands mid-air
  • Land with soft elbows and immediately repeat

Physioball Push-Ups

  • Assume push-up position with your hands on a physioball
  • Perform push-ups, keeping core tight to maintain balance
Check out Dwight Freeney's brutal Single-Arm Physioball Push-Up.

Single-Arm Push-Ups

  • Assume a tripod position with legs spread wide and hand directly beneath chest
  • Perform push-ups, using opposite hand for extra support if needed

Scorpion Push-Ups

  • Lower into push-up and touch toe to opposite elbow
  • Rise out of push-up and repeat on opposite side

Find even more variations in STACK's Push-Up Guide. Make sure to check out my blogs and like us at www.facebook.com/showupfitness.

Topics: PUSH-UP
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Must See
Dwyane Wade Leads by Example
Views: 4,493,755
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,482,194
How to Perform the Euro Step With Iman Shumpert
Views: 83,254

Featured Videos

Path to the Pros Episode 6: The Combine Views: 1,871
James Harden Resisted Euro-Step Views: 11,726
Tim Tebow's NFL Off-Season Workout Views: 139,786
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwyane Wade Jumps Onto a 42" Box
Views: 10,738,584
Dustin Pedroia on Training
Views: 10,919,135
Derrick Rose Explains How He Stays Positive
Views: 5,035,621
Dribbling Drills for Tighter Handles
Views: 4,328,909
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,250

Load More
More Cool Stuff You'll Like

The 3-Minute Total Arm Pump

Add Surprise Sets for a Great Workout Finisher

The 4 Best and Worst Cable Machine Exercises

4 Exercises From NFL Players to Build True Game Speed

The Best Lower-Body Landmine Exercises

3 Habits of Highly Successful Coaches

Jump Higher After a Month With These 3 Exercises

3 Tricks for a Stronger Front Squat

6 Gym Machines That Are Actually Worth Your Time

How Strength Training Changed Rory McIlroy's Game

Todd Durkin's Complete Football Strength Training Program

Can You Survive This Insane 100-Rep Push-Up Challenge?

Deadlift Grip Guide: How Hand Placement Changes the Exercise

The Top 10 Mistakes Athletes Make in the Weight Room

Train Like a Pro: Damian Lillard's Basketball Core Workout

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

7 Farmer's Walk Variations for Improved Core Strength

How to Improve Shoulder Strength and Flexibility

3 Simple Strategies for a Better Workout

Build Awesome Arms With This 15-Minute Workout

Build Strong Legs with the Leg Press Lockdown Workout

What Happens When You Do The Same Exercise Every Day?

Abby Wambach's Soccer Power Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Get a Full-Body Workout With Just 2 Exercises

Train Like a Pro: Peyton Manning's Core Workout

Build Wrestling Strength With the Gable Lock Isometric Hold

Prevent Volleyball Shoulder Injuries With These Exercises

Putting Together an Off-Season Workout for Point Guards

Todd Durkin

When Not to Try Unstable Hockey Training

3 Keys to Better Softball Workouts

Save Your Shoulders With These Barbell Landmine Exercises

Build Bulletproof Chest Strength With This Unconventional Method

Train Like a Pro: MLS Soccer Strength Program

5 Ways to Get a Higher Vertical Jump

3 Keys to In-Season Baseball Training

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Los Angeles Lakers Strength Training Program

3 Tips to Blast Through Training Plateaus

Use Eccentric Lifts to Increase Size and Strength

How You Can Olympic Lift With an Injury

5 Quick Workout Fixes for Faster Muscle Growth

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Evan Longoria's Off-Season Strength and Resistance Workout