Push-Up Variations for All Strengths

Push-ups are one of the most well known exercises on the planet. Push-ups are right up there with sit-ups as one of those exercises everyone is familiar with.  Push-ups can be challenging, but knowing a few different variations can help to build up strength.

Push-ups require no equipment to do. You basically need a solid floor surface and a bit of room. They use most of the major muscle groups of the body and build strength and tone.

With regular push-ups keep your back straight and engage your core. With your butt down and your cheeks clenched, your body forms a straight line without your back arching or sagging down. 

Here are 3 variations you can use to work your way into regular push-ups:

  1. Wall Push-Ups

Wall push-ups are done against a wall.  Place your hands wider than shoulder width on the wall.  Walk back until your arms are fully extended and your palms are flat against the wall. Lower yourself towards the wall until your nose almost touches the wall then push back to the starting position. Because you’re standing and your body is at an angle there is much less weight used as resistance. Use wall push-ups to build up your upper body strength by working up to 4 sets of 20 repetitions.

  • Incline Push-Ups

Use a bench, table or couch as a solid object you can place your palms against. It should create an incline for your body to use as resistance. You aren’t as straight as a wall push-up but you’re not horizontal like a floor push-up. You want to be around half way between the two. Again, place your hands more than shoulder width apart and bend your arms until you’ve lowered yourself down and then extend the arms back. Work up to 4 sets of 20 repetitions.

  • Knee Push-Ups

Knee push-ups are done on the floor like regular push-ups.  You start with your knees on the floor unlike the regular push-up where the balls of your feet are on the floor. By having your knees on the floor, you aren’t pushing as much body weight up and down. Place your palms on the floor with your hands wider than shoulder width. Bend your arms and lower your body down until your chest almost touches the floor. Extend your arms back to the starting position. Work up to 4 sets of 20 repetitions.