Different types of push ups


different types of push ups: In the realm of fitness, push-ups are a basic activity that never goes out of style. They are quite portable, don’t require any special equipment, and have several advantages for developing upper body stamina and strength. Few workouts are as efficient as push-ups in developing upper body strength and endurance. However, did you realize that there are a ton of push-up varieties outside of the conventional form? There are many interesting push-up variations to try, whether you’re an experienced athlete searching for new challenges or a beginner hoping to gain strength.

This thorough book will cover Different types of push ups that target different muscle areas, accommodate varying levels of fitness, and give your training regimen a fresh perspective.

1.Push-Up Fundamentals
Different types of push ups

Before delving into the many varieties, let’s review the fundamentals of a typical push-up. Starting with your hands shoulder-width apart, lower your body until your chest almost touches the floor, then use your chest and arm muscles to push yourself back up to the starting position. When done correctly, this traditional exercise works the entire body by engaging the core and stabilizer muscles in addition to the chest, shoulders, and triceps.

2.different types of push ups

1.Wide Grip Push-Ups

How to do it:

  • Hold a standard push-up position at first
  • spread your hands wider than shoulder-width apart.
  • Push yourself back up to the beginning position after lowering your body until your chest almost touches the floor.

Benefits: Wide grip push-ups work the pectoralis major, a muscle in the chest, as well as the shoulders and triceps. They aid in enhancing the general strength and definition of the upper body muscles.

2.Diamond Push-Ups

How to do it:

  • Put your hands together in a push-up position
  • Your thumbs and index fingers form a diamond shape.
  • Push back up after lowering your body until your chest makes contact with your hands.

Benefits: Diamond push-ups work the triceps, but they also work the shoulders and chest. They are a great workout for developing the strength and definition of the triceps.

3.Incline Push-ups

How to perform it:

  • With your feet on the ground
  • place your hands on an elevated surface, like a bench or step.
  • Push back up after lowering your chest toward the raised surface while maintaining a straight body.

Benefits: Compared to standard push-ups, incline push-ups are simpler and concentrate mostly on the lower chest and shoulders. They are excellent for those who are just starting out or want to progressively advance to more difficult versions.

4.Decline push-ups

How to do it:

  • Put your hands in the standard push-up position on the ground
  • place your feet on an elevated surface, like a bench or step.
  • Push yourself back up after lowering your body until your chest almost touches the floor.

Benefits: Decline push-ups work the upper chest, shoulders, and triceps. They are harder to perform than standard push-ups. They are excellent for people who want to enhance the difficulty of their push-up regimen and they aid in the development of upper body strength.

5.plyometric push-ups

How to do it:

  • Begin in the standard push-up stance
  • bend down toward the floor, and then forcefully push yourself back up until your hands are off the ground.
  • Softly land, then instantly return to the previous repetition by lowering yourself.

Benefits: Plyometric push-ups improve muscle coordination and help build explosive upper body strength and power. They can also lead to an increase in muscular mass and cardiovascular fitness.

6.Spider-Man Push-Up

How to do it:

  • Start by doing a push-up.
  • Simultaneously raise one knee to the elbow on the same side of the body as you
  • drop yourself to the ground.
  • Push yourself up again and take a step back to where you were before.

Benefits: Spiderman push-ups work the obliques, shoulders, chest, and core. They support the development of greater strength, stability, and balance, especially in the chest and core muscles.

7.Hindu Push-Ups

How to do it:

  • Assume a downward dog stance to start
  • Arch your back and bend forward as you bring your torso down to the floor
  • keeping your hips elevated and your chest almost touching the floor.
  • Reversing the process, Return to the starting point and carry out the same on the other side. 

Benefits: Hindu push-ups work the triceps, back, shoulders, core, and chest, among other muscle regions. They also serve to promote circulation and enhance respiratory control, as well as flexibility, mobility, and general strength in the upper body.

8.Closed grip Push-Ups

How to do it:

  • Place your hands close together
  • directly beneath your chest, in a manner similar to classic push-ups.
  • Push yourself back up after lowering your body until your chest almost touches the floor.

Benefits: The triceps and inner chest muscles are the main muscles targeted by closed grip push-ups. They provide a well-rounded upper body workout by working the shoulders, chest, and triceps simultaneously.

9.Archers push-ups

How to do it:

  • Spread your hands wider than shoulder-width apart and take a push-up position.
  • Move your torso to the side so that one arm is straight and the other is bent,
  • maintaining the elbow near to the body, while you lower yourself toward the floor.
  • Repeat on the other side after pushing yourself back up to the starting position.

Benefits: Asymmetrically targeting the chest, shoulders, and triceps, archer push-ups contribute to the development of unilateral upper body strength and stability. They also improve coordination and shoulder mobility.

10.Pike Push-Up

How to do it:

  • Begin in the downward dog posture
  • placing your feet hip-width apart and your hands shoulder-width apart.
  • Bending your elbows to keep them close to your body
  • lower your head towards the floor.
  • Return to the starting point and carry out the same on the other side. 

Benefits: Pike push-ups work the triceps, upper chest, and shoulders. They are a great bodyweight exercise for strengthening and stabilizing the shoulders and increasing the strength of your overhead presses.


How to do it:

  • Starting in a plank position
  • lower your body to the ground
  • rotate your torso, extend one arm toward the ceiling
  • Push yourself up, producing a T shape with your body.
  • This is how to complete a T push-up.
  • Return to the starting point and carry out the same on the other side. 

Benefits: Core strength, shoulder stability, and upper body strength are all enhanced by this exercise. It is advantageous for athletes and others wishing to increase functional fitness because it also improves mobility and rotational stability.

12.Triple Stop Push-Ups

How to do it:

  • With your hands slightly wider than shoulder-width apart, start in the plank posture.
  • As you lower yourself toward the floor
  • pause once at the midway point
  • once close to the bottom, and once halfway up.
  • Take a few seconds to hold each pause, then do the push-up in its entirety. 

Benefits:This workout increases muscle strength and endurance in the triceps, shoulders, core, and chest by using the muscles throughout their full range of motion. In addition, it improves control and communication between the mind and muscles, leading to improved gait and reduced risk of injury.

3.Benefits of Variety in Push-Ups

Including a range of push-up variations in your exercise regimen has the following advantages:

1.muscular Confusion: Adding variety to your push-up regimen keeps your muscles challenged and encourages ongoing development. This helps to avoid muscular plateaus.

2.Targeted Muscle Engagement: By focusing on particular muscle groups, various variants help you strengthen your weak areas and develop a well-rounded body.

3.Increasing Difficulty: More challenging versions, such as plyometric push-ups and one-arm push-ups, help you advance and challenge your boundaries.

4.Functional Strength: By simulating actions and tasks from everyday life, many push-up varieties enhance functional strength and performance in general.

4.Getting the Hang of Your Routine

You must work on a range of these variations as part of your workouts if you want to become proficient at push-ups. As you gain strength and confidence, work your way up to more complex alternatives starting with the simpler ones. To prevent injury, pay attention to correct form and technique and pay attention to your body. To notice progress over time, incorporate push-ups into your program on a daily basis. Consistency is crucial.

5.Adapting Push-Up Variations to Your Degree of Fitness

Regardless of your level of fitness, there is a push-up variation that works for you. To gain confidence and strength, beginners might begin with easier varieties like plank push-ups or fist push-ups. To further hone their skills, intermediate exercisers might advance to more difficult varieties like handstand push-ups or T-push-ups. To further challenge their strength and agility, advanced athletes can push themselves to the limit with explosive variations like suspension trainer push-ups or triple stop push-ups.


There are a plethora of varieties of push-ups that may be performed to accommodate any fitness level or purpose. By experimenting with different push-up variations outside of the conventional form, you can improve your general fitness, strength, and stability. These unusual push-up variations will help you achieve your fitness goals, whether they are to increase muscle mass, increase endurance, or improve athletic performance. To become a stronger, more fit, and more dynamic version of yourself, abandon tradition and embrace the variety of push-up variations.


Q1. What kinds of push-ups are there?

Traditional push-ups, diamond push-ups, wide-grip push-ups, decline push-ups, and many more variations are among the several varieties of push-ups.

Q2. Which muscles are worked during various push-up variations?

Different push-up variations focus on different muscle groups, such as the triceps, shoulders, core, and chest.

Q3. Are there any push-up variations that are appropriate for beginners?

Sure, before moving on to more difficult variations, beginners might begin with modified push-ups like wall push-ups or knee push-ups.

Q4. How should my exercise regimen include the various forms of push-ups?

To target different muscle areas, you can integrate several forms of push-ups by either designating particular days to perform different types of push-ups or by switching between versions throughout a single workout session.

Q5. Can various push-up forms aid in the development of muscular mass?

Yes, doing a variety of push-ups on a daily basis—especially with progressive overload—can assist increase strength and muscular growth.

Q6. Are there any more difficult push-up variations?

Yes, there are more difficult versions that call for more strength and balance, like planche push-ups, handstand push-ups, clap push-ups, and one-arm push-ups.

Q7. How can I go on to more difficult push-up variations?

By doing more repetitions, modifying where you place your hands, or raising your feet to work different muscle groups, you may gradually increase the difficulty of your push-ups.

Q8. Can various push-up forms aid in weight loss?

Even though push-ups by themselves might not result in weight loss, they can help develop muscle and burn calories overall, which, when paired with a healthy diet and regular exercise, can help control weight.

Q9. Do women benefit from different sorts of push-ups?

Yes, push-ups provide many advantages for women, such as better posture, bone health, and upper body strength.

Q10. How frequently should I perform various push-up variations?

The frequency of push-up exercises is determined by the total training regimen and personal fitness objectives. It is normally advised to incorporate push-ups into your regimen two to three times a week, with some break in between.

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