When it comes to push-ups, performing them on an incline, or in any other way that shortens your range of motion makes them easier. By challenging stability, you can work other muscle groups, and makes the movement more challenging.
Here, we have 8 different push-up variations you can try. By doing this you not only range your capabilities, muscle range, but, you also make your workout more interesting and less repetitive.
If you are simply looking for new ways to work your arms, shoulders, back, and chest, try the moves below.
Modified Push-Up on Yoga Block
How to:
- Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
- Place a yoga block or similar surface for elevation under your knees.
- Keeping your body in one long line, bend your arms and lower your body as close to the floor as you can.
- Push back up to start.
Related article: 3 Steps 9 Exercises For Mastering A Push-Up That Will Tone Your Abs And Arms
Modified Push-Ups With Yoga Blocks Under Chest
How to:
- Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
- Place yoga blocks (anywhere from three to one), or books if you don’t have blocks, under your chest.
- Keeping your body in one long line, bend your arms and lower your chest to the blocks.
- Push back up to start.
Related article: Love Your Upper Body With These 6 Muscle Defining, Body Toning Exercises
Chair Incline Push-Ups
How to:
- Grab a bench or chair and place it in front of your body.
- Place your hands on the chair and walk your feet back until you are at about a 45-degree angle to the chair.
- Keeping your body in one long line, bend your arms and lower yourself as close to the chair as you can.
- Push back up to start.
Related article: What Is A Chest And Tricep Workout? Find Out Here With This 6 Move Upper Body Shaping Workout
Push-Ups With Hands on Foam Rollers
How to:
- Start in a high plank position with your hands flat on the floor about shoulder-width apart.
- Place each hand on top of a foam roller.
- Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
- Push back up to start.
Related article: Add Some Oomph To Your Upper Body With A Strong Finish To Your Workout
One-Legged Push-Ups
How to:
- Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
- Lift one leg off the ground.
- Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
- Push back up to start.
- Keep the lifted leg off the ground the entire time.
Related article: 30-Day Upper-Body Workout and Exercises For Jaw Dropping Definition
Spiderman Push-Ups
How to:
- Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
- Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
- As you lower your body, bend one leg out to the side and bring your knee toward the same-side arm.
- Push back up to start, and straighten your leg back out.
- Repeat alternating sides.
Related article: Here’s How To Rock a Full body Workout With Just A Push-Up
Chair Decline Push-Ups
How to:
- Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
- Rest your feet on a chair or other elevated surface—the higher the elevation, the harder this will be.
- Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
- Push back up to start.
Related article: Gain Total-Body Strength With These 17 Push-Up Variations
Clap Push-Ups
How to:
- Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
- Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
- Use as much power as you can in your arms to push back up and lift your body high enough off the ground that you can then clap your hands together under your chest.
- Quickly put your hands back on the ground to land, and lower immediately into another rep.