0:00 Wide Hand Push-up
Wide push-ups are a simple version of traditional push-ups that use a wider hand position. By placing the hands wider than shoulder-width, you shift some emphasis from your triceps to your chest.
0:33 Diamond Push-up
The diamond push-up is a variation that uses a narrow hand position. It’s called a diamond push-up because your hands form a diamond-like shape in the middle of your body.
1:03 Decline Push-Up
The decline push-up uses a raised leg position, emphasizing your clavicular heads and anterior deltoids. You need a suitable raised surface such as a box, bench, or bedframe.
1:34 Incline Push-Up
The incline push-up is performed with the arms elevated to reduce the difficulty. This makes it an ideal starting point for beginners who lack the strength or technique for the normal push-up.
2:05 Pike Push-Up
The pike push-up performs the normal push-up using a piked position. This forces your hands closer to your feet, providing a core and shoulder strength challenge. This helps to improve functional movement patterns and postural control.
2:35 Clap Push-Up
The clap push-up uses the same traditional push-up movement with a dynamic clap in the middle. This requires added dynamic strength and power which may lead to increased muscle activation.
3:06 Hindu Push-Up
Hindu push-up is an advanced variation that combines the push-up and standing overhead press movements. However, it performs them with the head coming down to the floor instead of pressing up.
3:36 Forearm Push-Up (Tricep Press)
Forearm push-ups use a similar movement to the traditional push-up. However, you come down onto your forearms using a narrower hand position. This provides an added challenge, requiring more tricep strength and core stability.
4:07 Spider Crawl Push-up
The spider push-up is a dynamic variation that requires full-body coordination to perform correctly. Alongside the normal upper-body movement, the lower-body muscles work to bring the knees to the chest as you come down. This creates a spider-like position.
4:38 Grasshopper Push-Up
The grasshopper push-up uses a similar concept to the spider push-up variation. However, instead of bringing the knee outwards and towards the chest, it crosses under the body to the opposite side. This provides an additional core challenge. The closer arm position shifts exercise focus to the tricep brachii muscles.
5:08 Archer Push-Up
The archer push-up is a challenging variation that involves a large lateral body movement. This brings the upper body side to side instead of up and down. By using a wide hand position, the body assumes an archer stance facing the floor.
5:39 Pseudo Planche Push-Up
The pseudo planche push-up is a demanding variation that forms a stepping stone between the normal push-up and full planche. Instead of the hands facing forward, they flare out with the arms closer to the torso. This means you need to support your full body weight.
6:09 Plyo Push-Up
Plyo push-up uses a similar concept to clap push-ups but without the clap. You push off the floor explosively, keeping your arms in the same position and bringing your hands off the floor.
6:40 One Arm Push-Up
The one-arm push-up is a challenging variation that takes the normal movement and performs it using one hand. This requires more pushing power and core stability. For these reasons, it’s an advanced exercise that should be performed once you’ve perfected the traditional push-up.
7:11 Handstand Push-Up
The handstand push-up is one of the hardest push up variations you can perform. It requires you to push up against a wall with your legs in the air. This can help to build strength, increase muscular hypertrophy (muscle size), and improve shoulder stability.
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