Exercise & Training,  PFIT TIPS,  Workout

22 Ways To Do Push Ups

22 Ways to Push UpYesterday, I asked everyone what their favorite upper body exercise was. Although answers varied from pull-ups to upright rows, one exercise stood out: The Push Up.

Honestly, push-ups are just amazing. Not only do they work the chest, they tone the triceps, biceps, shoulders and core – all in one workout. But did you know there are many different ways to do a push up? Hand placement, tools and angles can help you hit muscles in different ways.

For instance, the closer you place your hands together, the more you work your triceps and inner chest (cleavage) area. The further out you place your hands, the further out on your chest you work (like your under arm bra strap area). If you place your feet up on a platform, or raise your hips up into pike, you put more weight on your shoulders and upper chest. You can even do push-ups on an uneven surface like a medicine ball or bosu to challenge your core more.  This is why it’s best to try incorporate different styles into your workout – to hit your muscles in different ways, and continue to challenge your strength and range of motion.

Never done a push up? Start with the Modified Push-up. The key is to keep your bottom down. If you were to string a line from your head to your toes, your body should be in a straight line, following that line as you do the exercise. Always start attempting a military push up (standard push up) and then move to your knees when you can no longer maintain good form. The more you do it, the stronger you get. Have fun!

22 Ways To Do Push Up 

Click on the link to watch video demonstration for each exercise.

  1. Push-up22 Ways to Push Up
  2. Close Grip Push-up
  3. Decline Pushup
  4. Dive-bomber Push-up
  5. Push-up To Sit-up Combination
  6. Push-up To T-plank Combination
  7. Diamond Push-up
  8. Bosu Push-up
  9. Stabilizer Push-up
  10. 22 push upsIncline Push-up
  11. Swiss Ball Push-up
  12. Modified Push-up
  13. Weighted Push-up
  14. Alligator Push-up
  15. Plyo Alligator Push-up
  16. Balance Ball Pike Push-up
  17. Single-leg Decline Push-up
  18. Resistance Band Push-ups22 push ups
  19. Wide Push-ups
  20. Rotational Push-ups
  21. Bosu Kneeling Pushup
  22. Dumbbell Push-up

Ramp up your intensity and try Tabata push ups with the Gymboss Interval Timer. 8 sets of 20 seconds ON and 10 seconds of rest. Talk about a KILLER workout! Whew!

But wait! There’s More!

Now, of course this isn’t ALL the different ways to push up. There are one-arm push ups, plyo push ups, and all kinds of stuff you can do. Check out Funk Robert‘s extremely versatile and powerful push up workout. You’ll see his hands are all over the place – so this workout seriously works from every angle! Maybe someday I’ll grow up to be like Funk and actually learn to plyo like that!! 😉


Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


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