Normal push-ups getting boring? Don’t stress, FitnessFAQs has you covered.
Beginner to Advanced:
1 – Clapping Push-Up
This is a plyometric variation for beginners looking to improve explosive power.
2 – Atomic Push-Up:
This is an advanced plyometric progression requiring a high level of full body coordination.
3 – One Arm Push-Up:
To use perfect technique and form, take a straddle stance and perform the pushup with the elbow tucked in close to the body. These can be done using an incline if the floor is too challenging.
4 – Shoulder Push-Up:
In the calisthenics community these pike push-ups are a regression which develops overpress pressing strength.
5 – Handstand Push-Up:
These are an advanced push-up progression for building bigger and stronger shoulders at home. If balancing in a handstand is difficult or impossible, a chest to wall setup can be used to focus on the strength aspect.
6 – Partner Push-Up
If you don’t have any weights or equipment, this is the best setup for increasing difficulty of the regular two arm push-up with a training partner.
7 – Archer Push-Up:
This progression is a great variation for increasing one arm pushing strength as it provides difficulty in a unilateral fashion. Say goodbye to muscle imbalances, asymmetry and weakness.
8 – Typewriter Push-Up:
If your main interest is building muscle in the chest, look no further than this exercise. The wide hand placement and constant time under tension is a recipe for success.
9 – Russian Push-Up:
Anyone looking to improve their muscle-up technique will benefit from the weight transfer and tucked elbow mechanics trained.
10 – Hindu Push-Up:
Full range of motion upper body strength, spine flexibility and shoulder mobility all in one push up exercise.
That’s just 10 push-up progressions which are possible at home with no equipment..
