You know what's wild? How many people stick to the same old standard push up routine year after year. I used to be guilty of that too - banging out three sets of regular push ups and calling it a day. Then my shoulders started complaining, and progress totally stalled. That's when I discovered the crazy world of different types of push ups. Honestly, it changed everything for me.
Why bother with variations? Well, your body adapts stupidly fast. Doing the same movement pattern means you hit a plateau quicker than you'd think. Switching up your push up types challenges muscles differently, fixes imbalances, and keeps things fresh. Plus, who wants to be bored while working out?
Let me be real though - not every variation is worth your time. Some look cool on Instagram but are terrible for your joints. I learned that the hard way trying pseudo planche push ups too early. Oof, my wrists weren't happy. We'll avoid those pitfalls here.
Pro Tip: Before diving into complex variations, nail your standard push up form. Seriously. I see so many people arching their backs or flaring elbows wide - that's just asking for shoulder trouble down the road. Chest to floor, core tight, elbows at 45 degrees. Master that first.
Push Up Foundations: Get This Right First
Look, I get the urge to jump straight to one-arm push ups. But skimping on basics is like building a house on sand. Everything crumbles eventually. Let's break down proper form because it makes or breaks all push up types.
The Universal Alignment Rules
- Hand Placement: Start with hands slightly wider than shoulder-width. Your index fingers should point forward or slightly out. Forget that "elbows tucked in" myth - 45 degrees is natural and safer for shoulders.
- Core Engagement: Brace like you're about to get punched in the gut. Sucking in your belly button isn't enough - actively squeeze those abs and glutes. This prevents sagging hips.
- Full Range of Motion: Chest should lightly kiss the floor every rep. Partial reps build partial strength. Exceptions? Only if you have shoulder issues - then stop at 90 degrees.
- Neck Position: Keep it neutral. Don't crane your neck trying to see yourself in the mirror. Pick a spot on the floor about a foot in front of your hands and stare at it.
Watch Out: Feeling push ups mostly in your shoulders or lower back? That's a red flag. Means your core isn't engaged or your hand position is off. Adjust before adding harder variations.
Beginner Push Up Variations: Start Strong
Can't do a full push up yet? No shame. We all start somewhere. These beginner-friendly options build strength progressively.
Wall Push Ups
Stand facing a wall about arm's length away. Place hands on wall at shoulder height. Lean in and push back. Sounds easy? Focus on slow, controlled reps and squeezing your shoulder blades together. Great for learning the movement pattern.
Incline Push Ups
Hands on a sturdy elevated surface - kitchen counter, park bench, or stairs. The higher the surface, the easier it is. Lower gradually as you get stronger. Progression tip: Use a staircase and move your hands down one step every week.
Knee Push Ups
The classic modification. Knees on floor, hands slightly wider than shoulders. Keep your core engaged! Biggest mistake I see? People let their hips sag or stick their butt up. Body should form a straight line from knees to head.
| Beginner Variation | Best For | Rep Goal Before Progressing | My Personal Tip |
|---|---|---|---|
| Wall Push Ups | Absolute beginners, shoulder rehab | 3 sets x 15 reps | Pause for 2 seconds at the bottom position |
| Incline Push Ups (High) | Building chest strength safely | 3 sets x 12 reps | Lower surface height by 6 inches weekly |
| Knee Push Ups | Developing core integration | 3 sets x 10 reps | Place thin pillow under knees if uncomfortable |
Intermediate Push Up Types: Turning Up the Heat
Once you're cranking out 15+ clean standard push ups, it's time to level up. These intermediate variations target muscles differently and add new challenges.
Wide Grip Push Ups
Hands placed significantly wider than shoulders. Emphasizes chest and front delts. Warning: Don't go so wide that you feel shoulder strain. Should feel stretch in chest, not pinch in shoulders.
Diamond (Close Grip) Push Ups
Thumbs and index fingers touching, forming a diamond shape. Brutal on triceps! Elbows should stay close to your body throughout. If you feel wrist discomfort, use push up handles or dumbbells.
Decline Push Ups
Feet elevated on a bench, step, or sofa. Increases load on upper chest and shoulders. Higher feet = harder. Start with just a few inches elevation.
Archer Push Ups
One arm straight out to the side while the other does the push up. Killer for building unilateral strength and shoulder stability. Start with minimal lean until you master balance.
Which one gives the most bang for buck? Honestly, decline push ups were game-changers for my upper chest development. But diamond push ups transformed my stubbornly weak triceps. Rotate them!
| Intermediate Variation | Primary Muscle Focus | Difficulty Rating | Common Mistakes |
|---|---|---|---|
| Wide Grip | Chest (outer), Front Delts | Medium | Elbows flaring beyond 90 degrees |
| Diamond Push Ups | Triceps, Chest (inner) | Medium-Hard | Hands too far forward causing shoulder strain |
| Decline Push Ups | Upper Chest, Front Delts | Medium-Hard | Elevating feet too high too soon |
| Archer Push Ups | Chest (unilateral), Core Stability | Hard | Rotating hips instead of keeping square |
Advanced Push Up Variations: For the Strength Junkies
These aren't party tricks - they're legitimate strength builders. Approach with respect and build up gradually. I still remember my first ugly clapping push up... nearly broke my nose.
Plyometric (Clapping) Push Ups
Explode upward with enough force to clap before landing. Builds explosive power. Start by just lifting hands off floor slightly before progressing to claps. Land softly with elbows slightly bent.
| Advanced Variation | Why It's Challenging | Prerequisite Strength | My Progression Tip |
|---|---|---|---|
| Plyometric Push Ups | Requires explosive power & precise landing control | 20+ standard push ups | Start by pushing just hands off floor onto fingers |
| One-Arm Push Ups | Massive core & shoulder stability demand | 10 reps decline push ups + strong archers | Use incline surface before attempting flat ground |
| Planche Push Ups (Tuck) | Extreme anterior delt & wrist strength needed | 30+ standard push ups + wrist prep | Master planche lean drills first |
| Hindu Push Ups | Full-body mobility & coordination challenge | Solid downward dog mobility | Focus on fluidity before depth |
Equipment-Based Push Up Variations: Beyond Bodyweight
Don't own weights? No problem. These push up types creatively use minimal equipment to increase intensity.
Resistance Band Push Ups
Loop a band across your back, under hands. Increases resistance at the top (where standard push ups are easiest). Thicker band = harder. I prefer this over weighted vests for home workouts.
Suspension Trainer (TRX) Push Ups
Feet in handles. Instantly becomes harder due to instability. Also allows adjusting difficulty by changing foot angle. Major core activation bonus.
Medicine Ball Push Ups
One or both hands on medicine balls. Creates instability forcing stabilizers to work overtime. Start with single hand on ball for staggered stance.
Programming Push Ups: How to Actually Use These Variations
Randomly throwing different push up types into your workouts is inefficient at best, injury-prone at worst. Here's how to structure it:
- Skill Work First: Practice advanced moves like one-arm progressions at the start of your session when fresh.
- Strength Focus: Place your heaviest variations (decline, weighted) early in workout for strength gains.
- Hypertrophy Focus: Moderate variations (diamond, wide grip) in 8-12 rep range with controlled tempo.
- Metabolic Finishers: Easier variations (standard, incline) for high reps or timed sets to finish.
Sample Push Up Mesocycle:
- Weeks 1-2: Focus on Volume - Standard & Wide Grip (3-4 sets of 12-15 reps)
- Weeks 3-4: Focus on Strength - Decline & Diamond (4-5 sets of 6-8 reps)
- Weeks 5-6: Focus on Intensity - Archer & Plyometric (5 sets of 3-5 reps)
Listen to Your Body: Don't push through sharp shoulder pain or wrist discomfort. I ignored wrist twinges doing planche leans and had to take 3 weeks off. Rotate variations to avoid overuse.
Push Up FAQs: Your Questions Answered
How many different types of push ups should I learn?
Master 2-3 per level (beginner, intermediate, advanced). Quality over quantity. Learning 15 variations poorly is useless. Better to deeply master 6-7.
Are some push up types bad for shoulders?
Yes. Behind-the-back clap push ups? Terrible for rotator cuffs. Extreme range planche push ups without preparation? Wrist killers. Stick to controlled movements within natural ranges first.
Can push ups alone build a big chest?
Early on? Absolutely. But eventually, you'll need added resistance. That's where weighted vests, bands, or deficit push ups come in. Still, push up variations build an impressive foundation.
Why do my wrists hurt during push ups?
Common issue! Causes: Poor wrist mobility, incorrect hand placement (fingers pointing straight ahead), collapsing arches. Solutions: Warm up wrists, use push up handles/dumbbells, fists, or progress gradually.
How does hand placement change muscle activation?
Wider grip = more chest emphasis. Closer grip = more triceps. Hands rotated outward = easier on wrists. Hands elevated = easier. Feet elevated = harder & upper chest focus.
Should I do push ups every day?
Beginners: No. Advanced trainees: Maybe, with careful programming. I've experimented with daily push ups - worked for strength endurance but caused elbow tendonitis. 3-4 focused sessions weekly is safer.
Final Takeaways: Making Push Ups Work For You
The sheer diversity of different types of push ups means there's always a new challenge. Stuck on standard push ups? Try incline. Maxed out on reps? Add resistance bands or move to decline. Bored? Master archers or plyometric variations.
But remember this - complexity doesn't equal effectiveness. Sometimes the simplest variations done with perfect form and progressive overload yield the best results. I've seen guys doing circus-level push ups with terrible mechanics. Don't be that person.
Track your progress religiously. Note which push up types feel strongest, which expose weaknesses. Target those weak points. Maybe your triceps fail during diamond push ups - that's valuable intel!
Most importantly? Consistency trumps occasional perfection. Do your push ups, explore these different types of push ups safely, and watch your upper body strength skyrocket. Now get down and give me twenty... but make them interesting ones.
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