Push Your Limits: Variations of Push-Ups for All Fitness Levels

Push-ups are the classic bodyweight exercise that can help improve upper body strength, core stability, and overall fitness. Whether you’re a beginner or an advanced athlete, there are a variety of push-up variations to help you progress and challenge you. And, they can be done anywhere.

In this post, we’ll explore the different types of push-ups and modifications for each fitness level.

Beginner Variations:
👉 Wall Push-Ups: 🏋️‍♂️ Stand facing a wall, place your hands on the wall at shoulder height, and lean forward, then push back to starting position. You can move to a counter-top to increase intensity.
👉 Knee Push-Ups: 🙌 Start in a plank position with your knees on the ground, perform a push-up with a straight line from your head to your knees.

Intermediate Variations:
👉 Incline Push-Ups: 🪜 Place your hands on a bench or step, keeping your body in a straight line.
👉 Diamond Push-Ups: 💎 Place your hands close together, forming a diamond shape, and perform a push-up.

Advanced Variations:
👉 Decline Push-Ups: 📈 Place your feet on a bench or step, keeping your body in a straight line.
👉 One-Arm Push-Ups: ✋ Place one hand on the ground and the other behind your back, lower your body to the ground, then push up using only one arm. This is very advanced, so ensure your form is good throughout the movement.

Time Under Tension (TUT) Variations:
👉 Slow Tempo Push-Ups: ⏳ Lower your body to the ground slowly, taking 3-5 seconds, and push up explosively.
👉 Isometric Hold Push-Ups: ⚡ Hold the lowered position of the push-up for 3-5 seconds before pushing back up.

At inbalance FITNESS, we're here to help you reach your goals and take your fitness journey to the next level. Our expert personal trainers can work with you to create a customized plan that fits your lifestyle and helps you reach your fitness goals.
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