10 Best Push-Up Variations (Supercharged Strength)

The archer push-ups apply a greater amount of body weight to one arm while the other one assists. This is an excellent technique to build up strength for the single-arm push-up.

Here's how to do it:

1. Start in a wide push-up position with your hands at a 45-degree angle.
2. Lower your body to one side, bringing your shoulder down to the same-side hand, while the other arm extends fully. Rotate your hands if needed.
3. Push back up to the starting position and repeat on the opposite side.

3. One-arm Push-Up

The one-arm push-up is the most challenging variation on this list, intensifying the workload on a single arm. This exercise requires increased engagement from your side-ab muscles as the non-planted arm side works harder to maintain a straight line.

Here's how to do it:

1. Start in a high plank position with hands slightly shoulder-width apart and feet positioned between hip and shoulder width.
2. Engage your quadriceps, clench your glutes, and stabilize your body by pressing your toes into the ground.
3. Shift your body weight to the working hand, release the non-working hand, and place it behind you on the lower back.
4. Lower your chest to the ground with control by bending your elbow back.
5. Squeeze your chest and triceps as you press through your planted arm to return to the starting position.
6. Repeat for the desired number of reps.

Dive-bomber push-ups, similar to yoga push-ups in appearance, require bending the arms to return to the starting position, reversing the motion by pushing the head back past both hands and elbows.

Here's how to do it:

1. Begin with hands and legs shoulder-width apart, hips elevated in an inverted V shape.
2. Bring the chest forward between both hands as you bend your arms, ensuring your shoulders stay away from your ears.
3. Glide through, stretching your arms and raising your chest, with your hips slightly above the floor.
4. To complete the push-up, reverse the glide and raise your hips.

5. Spiderman Push-Up

The Spiderman push-up is a more complex workout since it involves both upper body and core power to link many actions into one smooth movement.

Here's how to do it:

1. Assume the standard push-up position.
2. Bend your left knee and drag it toward your left forearm as you drop your torso, holding briefly until your chest hangs near the floor.
3. Return the leg to the starting posture as you press yourself back up.
4. Maintain a firm core and avoid abruptly moving your hips to one side.
5. Repeat using your right leg.

The clapping push-up, also known as the jumping push-up, adds a dynamic element to the traditional push-up.

Here's how to do it:

1. Start in a push-up high plank stance.
2. Lower your body, maintaining tension.
3. Push off the ground forcefully, causing your hands to lift.
4. Clap beneath your chest and return your hands under your shoulders.
5. Adjust hand posture, engage midline muscles, and repeat for a comprehensive workout.

7. Pike Push-Up

Pike push-ups are a variation to the standard push-ups that strengthen the core and upper body, emphasizing the shoulders.

Here's how to do it:

1. Start in a dog yoga pose, with your hands and feet wider than shoulder width.
2. Maintain an inverted-V posture as you bend the elbows and lower the head between your hands, keeping your hips high and heels low.
3. Reverse the motion to the initial position.
4. Repeat for the desired number of reps.

In contrast to incline push-ups, which are simpler than regular push-ups, decline push-ups are a far more difficult exercise that works more muscle groups.

Here's how to do it:

1. Start on all fours, hands shoulder-width apart, facing away from the support for your feet.
2. Extend both legs to reach a plank position, raising your feet and engaging the midline.
3. Lower your body until your arms form a 90-degree angle, keeping elbows close to ribs.
4. Push through the hands to return to the starting position.
5. Repeat for the desired reps.

9. Plyometric Push-Up

Plyo push-ups involve a controlled descent followed by an explosive upward motion, incorporating hops or claps.

Here's how to do it:

1. Start in a high plank or at the peak of a push-up with your core engaged and palms beneath your shoulders.
2. Lower your body as in a push-up until your chest nearly touches the floor.
3. Push up with enough force to lift your hands off the ground; optionally, add a clap for increased difficulty.
4. Land softly and move into the next repetition.
5. Repeat for the desired number of reps.

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The wall push-ups are a great push-up variation to progress to following the standard push-up since it most nearly replicates the same body posture.

Here's how to do it:

1. Place your feet hip-width apart at an arm's length away from a strong wall.
2. Place both hands on the wall, wrists aligned with shoulders and fingers pointing up.
3. Consider screwing your pinkie and ring fingers into the wall to engage your lats.
4. Squeeze your core, glutes, and quads to activate your entire body.
5. Inhale as you straighten your elbows and drop your head toward the wall.
6. Exhale as you push yourself to the starting position.
7. Repeat for the desired number of reps.

As a fitness trainer, I've found this exercise targets the same muscles as a regular push-up but excels in refining form. It's a staple in our routine, enhancing both strength and movement precision.

The posterior and anterior core muscles — your lower back and abs — maintain your body rigid, allowing your chest and triceps to exert maximum force, according to the National Institute of Health [3].

Single-arm movements like the slider push-up and single-leg actions like the Spiderman push-up require increased core engagement to offset a reduced support base.

Anterior Deltoids

The shoulder muscle comprises three distinct heads, each responsible for moving the arm in different directions relative to the torso.

The anterior deltoid, situated on the front of the shoulder, elevates the upper arm in front of the body. Research from the National Institute of Health suggests lifting your body off the ground benefits your chest and triceps [4].

As a fitness trainer, keeping your back straight during a push-up is important. If you don't, it can hurt your joints and make the exercise less healthy and effective.