15 Types of Push Ups For Every Fitness Level

Push-ups are one of the most versatile and effective bodyweight exercises. Whether you’re a beginner who’s new to working out or an advanced fitness enthusiast, there are many different types of push-ups you can do that can align with your strength, goals, and abilities. 

Incorporating push-up variations into your routine allows you to target your muscles in different ways and can help keep your workouts exciting. Push ups target your chest, shoulders, triceps, and core, improving upper body strength and enhancing stability. They can even boost cardiovascular endurance when done in higher repetitions. Best of all, push-ups don’t require any equipment, making them accessible to anyone, anywhere.

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Tips for Perfecting Your Push-Up Form

• Keep your core engaged to prevent sagging or arching your back
• Lower your body in a controlled manner; avoid bouncing
• Ensure your elbows are at about a 45-degree angle from your torso (unless specified otherwise)
• Gradually increase the number of repetitions and variations as you gain strength

Now, here’s a look at some of the most popular types of push-ups and how they can help you build strength, endurance, and overall fitness.

Basic Push Up Variations

If you’re new to push-ups, starting with the basics is key. Here are some foundational variations:

1. Standard Push-Up

• How to do the standard push-up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up. Keep a straight line from your head to your heels, avoiding any lifting or sagging of the hips.
• Benefits: Builds general upper body strength and improves core stability.

2. Knee Push-Up

• How to do the knee push-up: Set up for a standard push-up and rest your knees on the ground. Lower your body until your chest nearly touches the ground, then push back up. Keep a straight line from your head to your heels.
• Benefits: Great for beginners building strength and working up to standard push-ups.

3. Incline Push-Up

• How to do the incline push-up: Place your hands on an elevated surface like a bench or table. Lower your body until your chest is at a 45 degree angle, then push back up. Keep a straight line from your head to your heels.
• Benefits: Reduces the weight on your arms and puts more emphasis on the core.

Intermediate Push-Up Variations

Once you’ve mastered the basics, try out these more difficult variations:

4. Wide Push-Up

• How to do the wide push-up: Place your hands wider than shoulder-width. Lower your body until your chest nearly touches the ground, then push back up. Keep a straight line from your head to your heels.
• Benefits: Targets the chest muscles more intensely.

5. Narrow Push-Up (Military-Style Push-Up)

• How to do the narrow push-up: Place your hands directly under your shoulders, keeping your elbows close to your sides as you move through each rep. Lower your body until your chest nearly touches the ground, then push back up.
• Benefits: Targets the triceps.

6. Diamond Push-Up

• How to do the diamond push-up: Position your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body until your chest nearly touches the ground, then push back up. To make it slightly easier, separate your hands.
• Benefits: Focuses on the triceps and emphasizes the inner chest muscles.

7. Decline Push-Up

• How to do the decline push-up: Elevate your feet on a surface like a bench or step. Lower your body until your chest is at a 45 degree angle, then push back up. Keep a straight line from your head to your heels.
• Benefits: Increases difficulty by shifting more weight to your upper body and shoulders.

8. Pike Push-Up

• How to do the pike push-up: Start in a downward dog position and lower your head toward the ground, then push back up.
• Benefits: Places more emphasis on the shoulders and upper chest.

9. Staggered Hands Push-Up

• How to do the staggered hands push-up: Move one hand forward between six to 12 inches.
• Benefits: Builds chest and shoulder muscles asymmetrically.

10. T-Push-Up

• How to do the t push-up: Rotate your body to one side, extending one arm toward the ceiling after each push-up.
• Benefits: Improves balance and core stability.

Advanced Push-Up Variations

For seasoned athletes, these push-ups offer a serious challenge:

11. Spiderman Push-Up

• How to do the spiderman push-up: Bring one knee toward your elbow as you lower your body to the ground.
• Benefits: Enhances core activation and targets hip mobility.

12. Archer Push-Up

• How to do the archer push-up: Extend one arm out to the side (resting your fingertips on the ground for balance) while the other performs the push-up.
• Benefits: Bridges the gap between standard and one-arm push-ups.

13. One-Arm Push-Up

• How to do the one-arm push-up: Perform a push-up using one arm while keeping the other behind your back.
• Benefits: Develops unilateral strength and stability.

14. Clap Push-Up

• How to do the clap push-up: Push explosively off the ground and clap your hands before landing.
• Benefits: Enhances power and explosiveness in the upper body.

15. Handstand Push-Up

• How to do the handstand push-up: Perform push-ups while in a handstand position against a wall.
• Benefits: Builds shoulder and core strength.