10 Pushup Variations From Beginner to Advanced

 

10 PUSH UP VARIATIONS (BEGINNER TO ADVANCED)

Video taken from the channel: Vamshi Krishna


 

19 BEST PUSH UP VARIATIONS BODYWEIGHT EXERCISES FOR BEGINNER TO ADVANCED CALISTHENICS

Video taken from the channel: Tee Major Fitness


 

TOP 10 Push Up Variations

Video taken from the channel: Calisthenicmovement


 

50 PUSH UP VARIATIONS BEGINNER TO ADVANCED CALISTHENICS

Video taken from the channel: Abnormal_Beings


 

Different types of push ups for beginners to advanced ।�� 40 push up variations ��।Part-1.

Video taken from the channel: Shivaz fitzone


 

33 Pushup Variations (ALL LEVELS!)

Video taken from the channel: ATHLEAN-X™


 

10 Most Effective Pushup Variations You Really Need

Video taken from the channel: CHRIS HERIA


10. One-arm Push-ups. One-arm push-ups are one of the most challenging variations of push-ups, due to the arm strength and core stability required to balance – let alone push up – using a single arm. For this variation, you want to spread your feet. Full list of Push Ups separated by difficulty: Basic 1 Regular Push Ups 2 Wide Push Ups 3 Diamond Push Ups 4 Pike Push Ups 5 Scapula Push Ups Intermediate 6.

In this video I demonstrate all of the push-up variations from the push up progression playlist in one montage. You can use the time stamp below to jump right to the beginning of the movement. Bosu push-up.

8. Triangle push-up. 9. Barbell push-up. 10.

Spiderman push-up. 11. Grasshopper push-up. 12. Partner push-up.

Advanced. 13. Push-up.

Learn From ammar_fit the 20 Most Effective Pushup Variations You Really Need. Find out How to start working out the best way for beginners The BEST Calisthen. Looking to master the push-up? Try these 4 push-up variations to make your push-ups even better – and then take them to the next level with advanced options shown here: https://yurielkaim.com. 34 PUSH UP VARIATIONS (from BEGINNER to ADVANCED) 1) INCLINE KNEE PUSH UP 2) KNEE PUSH UP 3) LATERAL KNEE PUSH UP 4) PLANK PUSH UP 5) INCLINE PUSH UP 6) REGULAR PUSH UP 7) DECLINE PUSH UP 8.

8. Wide Grip Push Up – The Wide Grip Push Up is one of the few variations in this list that can really be regressed for the beginner if it is done off an incline. No matter your fitness level though, this is a great Push Up variation to really target your chest. It is a great way to build strength as well for the Slider Fly Push Up.

We’d recommend mastering each of the beginner-based push-up variations before moving on to the next level (intermediate). If you’re already experienced with those push-up variations, begin at the intermediate level and make sure you’re able to properly execute those before jumping into advanced-level push-ups. The Ultimate Guide To Push Ups contains over 65 different push up variations that are suitable for the complete beginner to the advanced athlete. You don’t need expensive gym memberships or other gimmicks to get in superior shape.

The push up workouts presented in this book work the major muscle groups, are free, and can be done at anywhere.

List of related literature:

The one—arm push—up is the most challenging push—up variation included in this book.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

If you have never done push-ups before and find both of these exercises extremely difficult, it isn’t necessary to do a full-depth pushup.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Once you get into push-up position and do one, it’s conducive to doing more.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

One push-up with reaches to both sides counts as 1 repetition.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Start with Pushup (page 143), then make these adjustments.

“The Women's Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness” by Kathryn Budig
from The Women’s Health Big Book of Yoga: The Essential Guide to Complete Mind/Body Fitness
by Kathryn Budig
Rodale Books, 2012

If you cannot complete 20 reps of the 90-degree push-up, try this version.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

The push—up is an intermediate exercise.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

If you can do only one push-up but you do it right, that’s fine.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Push-up technique variations also affect deltoid activity.4,46 Anterior deltoid activity was least in a standard push-up, greater in a push-up with feet elevated, and greatest in a one-arm push-up.

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

When I first began, I could hardly crank out one push-up.

“Still LoLo: A Spinning Propeller, a Horrific Accident, and a Family's Journey of Hope” by Lauren Scruggs, Scruggs Family, Marcus Brotherton, Bethany Hamilton
from Still LoLo: A Spinning Propeller, a Horrific Accident, and a Family’s Journey of Hope
by Lauren Scruggs, Scruggs Family, et. al.
Tyndale House Publishers, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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42 comments

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  • OMG!! I can’t believe that I have been doing most of these from combining combat arts practice and creation in my own head and didn’t even know they were real exercises!!! Some of these were ridiculously crazy combinations.

  • My friend, I have a lot of respect for you, I’m 51, just did your ab workout, 4 rounds OMG killer, but I’m feeling the results already the next day ������. You’re a beast, keep them workouts coming thank you. Pure respect ������������������

  • When im doing push ups my down tricep or elbow clicks and it feels really bad…. i love push ups but i hate this anyone advice??

  • archers are doable you will need some, a lot of strength but its the form that is the key i promise. i watched this two years ago, and only a month ago actually was forced to do archers they are very doable but as i said, FORM IS KEY.

  • More videos like this! I’m sick of watching videos of people doing just exercises that only experts can perform. I need to learn as many exercises that i can perform right now, so i can get to the expert stuff:) People just focus on making videos of pure basic exercises anyone can do and then the stuff that is impossible for me at my current level.

  • Holy moly ��. My lower back disc just errupted just by watching this.

    Love your videos and tips mate. I’ve never been a fan of gyms and I did/do my excercise at home, with basic equipment and my physically demanding job helps me along the way as well. I always eat when I am hungry only though, and I maintain a weight of 75-79 kg (depends on the season too) with a a height of 179cm. So, you’re right, it’s not really necessary to eat at specific times.

    Before work I have a bowl of cereals, only taking some fruits or vegetables to work and eat a good healthy meal in the evening. And it does a good job in terms of feeding your muscles after workout.

    My aunt is a retired Doctor and she said once: It’s important WHAT you eat and not of how much you eat of something. ��

    Thx for your vids. Greetings from Melbourne ������

  • Thanks Chris for this video,I like it coz I work out this every morning and got a high strength every variation,like diamond push up and the no.10..

  • I like to do push ups like these cause there’s something satisfying about working out with without using weights ur equipment and just doing it yourself.

  • DON’T BUY HIS PROGRAMS. HE DOESN’T HAVE IN DEPTH VIDEOS EXPLAINING PROPER TECHNIQUE FOR THE EXERCISES IN EACH PROGRAM. ALL OF HIS GOOD CONTENT IS FREE, HIS PROGRAMS SUCK. THE FIRST EXERCISE IN HIS ATHLEAN XERO PROGRAM IS ‘X PLYO PUSHUP’. HE DOESN’T HAVE TUTORIALS ANYWHERE. ALL YOU GET IS AN 11 SECOND VIDEO OF HIM DOING IT.

  • hello calimovement I’ve got a question:
    are (superman PushUp, archer pushup and archer/typewrite pull up) bad for the shoulders? because of the (bursa/acromion/tendon reaction to the abduction movement)

    ps: I really love the place (roof) you guys workout

  • Ive noticed that, during the pseudo-plank, the athlete’s hands are facing forward. In another video, another one of your athlees has his hands facing outwards. What hand position is better?

  • Alex You are the first person I admire on youtube as a professional super sports instructor I have ever met and saw… First of all thank you and your partner for your time you devote to people you do not know!!! Hugs and lots of thanks from me. Second, it’s so beautiful that you’re not just brainwashing and talking and talking, but straight to the point. A third thing is very important: you are honored that you do not use a woman’s body to convey your unique talent to others, and even though you know that you will certainly have more views and yet you avoid it. Only for this you deserve a special citation… Anyone who has a little heart to understand can see that you are not on YouTube to show off but really to contribute to others… just the way to go!!!! Another thing that I’m very happy about is that your exercises can be suitable for beginners who are neither physically strong nor mentally weak, and also for those who are very strong… They can understand years have not started yet and they are weak compared to you. You see that if you have a gift from Heaven, you do not mingle negatively with it, but only to raise the morale of your viewers to exercise, and that people will have a healthy body with a healthy mind. I thank you very much and hope you will succeed in everything and continue to do kindness to the world by contributing and sharing your talents to others. I hope there will be peace in the world, and it is good for everyone, and everyone will love Israel. And Israel will love them all. And all of them including everyone without exception will do the will of the Creator blessed name… And then anyway the whole world will be in peace and joy. And I believe you are. Thank you very much for every video that helps me and my family very much. I hope and wish that money will not move you from your true goal to the world and neither fake honor nor social pressure wrong nor beautiful girls that is the hardest. If you stand up to this experience of everything I have mentioned here, you will always find yourself in peace of mind until you are old, and in heaven too. Shabbat Shalom.

  • 1. @ normal push ups
    2. @ explosive negative push ups
    3. @ elevated push ups
    4. @ pseudo push ups
    5. @ archer push ups
    6. @ slow motion push ups
    7. @ diamond push ups
    8. @ type writer push ups
    9. @ elevated pike push ups
    10. @ 90 degree + push ups

  • hi Chris. curious why the “cobra pushup” didnt make your top 10. i’ve seen this as a top pushup from lots of trainers. thanks!:)

  • It’s time to take my push ups into A-game.I’ve been doing 200 pushs a day but it’s time to go to another level. Thanks Chris Heria huge fan��

  • I have a question on the workout. I can’t complete 10 for every push up i end up doing like 7. Do you think I continue doing normal push ups until i get stronger? Or i should just keep practicing your push up variation

  • 15. Grudge shit.
    32. Me at the end of a set of normal push ups.
    38. Sick. Looks surreal.

    Do you worry about muscular imbalances with your phone in your pocket, or do you swap sides?:D Great video!

  • Basic

    00:44 Basic
    00:50 Rocking Horse
    00:56 Lateral Knee Plyo
    01:02 Knee Plank-Ups
    01:09 Side Step
    01:16 Sprinter Tuck Knee
    01:23 Pike Pushups
    01:29 Knee Pendulum
    01:35 Inch Worm
    01:48 AB Tuck
    01:59 Hand Stagger Knee

    Intermediate

    02:10 Situp/Pushup Combo
    02:18 Inner Pec
    02:27 DiveBomber
    02:35 SpiderMan
    02:41 PanCake
    02:48 FingerTip
    02:56 Mountain Climber
    03:02 Diamond Cutter
    03:08 Archer
    03:16 Prowler
    03:24 Pendulum Plank

    Advanced

    03:35 Thumbs-Up
    03:42 Split-Squat
    03:48 Hand Plant
    03:55 1 Arm Posted
    04:00 2-minute
    04:08 Hannibal
    04:13 Foot Plant
    04:20 The Dab
    04:28 Rolling Plyo
    04:38 CliffHanger
    04:52 Brock Shuffle
    05:01 Mule Kick
    05:09 SuperMan

  • you know Jeff you taught I lot of things, But bcuz of your hardwork and mime ofc I am truly proud to say that today i did 15 reps of the 2 MINUTE PUSH UPS

  • i do not understand these people that push dislike for what reason this is a good video this guy is giving you something that can help u be good and look good.

  • I’m working for to do one arm push ups, what do you think that is the best progression of push ups to get it? Really good video bro. You go on and your channel will grow up so much:) greetings for Spain!

  • How about a hair tutorial? How did you dye, hairstyle name, etc… basics, i have similar hair and i would want to dye it just like yours! And find a catchy title for it and a thumbnail, lord knows how many views u might get 😉

  • So how fucking fit is this guy? 3/4 of what i have seen him doing is reality impossible for an average guy. Man that’s what we call being fit. Great.

  • hi alex, do you mind to do a video on the one arm push up progression? in youtube most other OAP is in wrong form by bending their body with only one side facing down, which is much easier. I tried with archer push up for 7 months but still can’t do OAP in the way you did it in this video.

  • Hey bro. Hello from India. I love watching your videos. I love your music you are just very inspiring. I have been doing alot of pushups in the past.but after I met with an accident I couldn’t now I got rods in my hand n I it’s been 2 years that I have left it heal. Now i am tryna get back to it but I am having difficulty to get the strength back in my hand. It would be great if u can suggest some simple and effective workout that helps me gain the strength eventually. I really wanna see myself doing planch pushups. That’s a goal n I wanna start working towards it. How should I go ahead with it.

  • 1. 0.17 normal push ups
    2. 1:04 explosive negative push ups
    3. 2:15 elevated push ups
    4. 3:10 pseudo push ups
    5. 4:07 archer push ups
    6. 5:33 slow motion push ups
    7. 6:43 diamond push ups
    8. 7:24 type writer push ups
    9. 8:21 elevated pike push ups
    10. 9:10 90 degree + push ups

  • Boooy you must’ve had the craziest of chest pumps filming this ������ awesome vid, transition gains, always find number 42 amusing to watch too �� #abnormalsuperman

  • Good stuff bro… I bet you did a hell of a lot of pushups while making this vid huh… hahahaha… What’s the count like 175 200??… That’s an entire workout for me lol

  • The #1 reason I like your video’s is because it isn’t a bunch of guys showing off their skills. Instead, you actually teach/instruct on body-weight movement. 

  • Iguana push ups are the most fun with a medicine ball. Put your hands in a diamond form and bring it as close to your center of gravity as possible!

  • Can I just say, thank YOU for these variations. Push ups is not my greatest strength but I’ve been using the “beginner” variations for raising awareness for Combat Veterans 22 push ups for 22 days. I was challenged to do this and might I say this is still hard for me but am trying and succeeding in my own way:-). You make it look so easy! Again, Thank YOU kindly!��

  • sir please upload more videos on push ups as some of us can’t afford to go to gym and buy expensive supplements. Your push ups variations has helped me
    gain muscle
    thank you for your videos it helped a lot

  • When u did the normal pushup ur chest didn’t touch the ground but I noticed that you stopped when your arms reached a 90 degree angle. Can someone tell me the correct way

  • Until #15 was kind of “doable”, then don’t…..NOw thanks to Coronavirus I’ll have plenty of time to practice and improve hahaha. Greetings from Italy!

  • Pra você que quer iniciar e progredir na calistenia. se inscreva no nosso canal! você pode fazer tudo isso e mudar de vida
    SUBSCRIBE IN MU CHANNEL AND PROGRESS ON STREET WORKOUT

  • Any suggestion for wrist pain/wrist strenghting? I know I could use parallelettes but it sucks not to be able to do the explosive excercises

  • Great VideoCM! I like to train in progression steps( towards the one arm push up). What would you propose after the diamond push up, in the progression? Cheers

  • can’t do sphix and handstand pushups. how did you get into handstand position? can’t seem to do it
    another thing is for sphix pushups, is it normal to be only able to do it after slightly lifting 1 arm ( like half an inch above ground )?

  • i live in malta and no one knows about calisthenics i am 17 and really wish to start calisthenics but there isnt any places where i can go perform any home exersice tips on how to start please

  • 0:44 Basic Pushups
    0:52 Rocking Horse Pushups
    0:57 Lateral Knee Plyo Pushups
    1:03 Knee Plank-ups
    1:10 Side Step Pushups
    1:16 Sprinter Tuck Knee Pushups
    1:24 Pike Pushups
    1:30 Knee Pendulum Pushups
    1:36 Inchworm Pushups
    1:48 AB Tuck Pushups
    2:00 Hand Stagger Knee Pushups
    2:10 Situp/ Pushup Combo
    2:18 Inner Pec Pushups
    2:27 Divebomber Pushups
    2:35 Spiderman Pushups
    2:42 Pancake Pushups
    2:49 Fingertip Pushups
    2:56 Mountain Climber Pushups
    3:02 Diamond Cutter Pushups
    3:09 Archer Pushups
    3:16 Prowler Pushups
    3:25 Pendulum Plank Pushups
    3:36 Thumbs Up Pushups
    3:43 Split Squat Pushups
    3:50 Hand Plant Pushups
    3:56 1 Arm Posted Pushups
    4:08 Hannibal Pushups
    4:14 Foot Plant Pushups
    4:22 The DAB Pushup
    4:29 Rolling Plyo Pushups
    4:39 Cliffhanger Pushups
    4:53 Brock Shuffle Pushups
    5:02 Mule Kick Pushups
    5:10 Superman Pushups

  • Dude, this is amazing but you are far behind this strongman:D http://gifs.gifbin.com/022013/reverse-1361818834_russian_army_nohands_pushups.gif

  • Hey guys. Very good clip.

    My good friend used to be overweight. He converted his body from 283 lbs of pure fat to 206 lbs of massive lean muscle. That shit was off the wall! I just signed up myself coz I must expand my overall physique. He made use of the Muscle Building Bible (Google it)…