12 Pushup Variations That Will Leave Your Chest Screaming
…97…98…99…100! Oh hey, what’s up? You startled me. I was so focused on repping out all those pushups I didn’t see you there.
Thanks for stopping by though. I understand you’re interested in learning about some awesome pushup variations. Well, you’ve definitely come to the right place. I’ve got 12 pushup variations to show you that will absolutely leave your chest screaming.
What do you think? Are you up for it? Great. But first, let’s make sure you know how to perform a proper pushup.
How To Perform A Proper Pushup
Look. Pushups are great for a variety of reasons. But if you’re not careful, and don’t pay attention to proper form, they can very quickly lead to injury. Here are some common mistakes people make when performing a regular pushup:
Not Keeping The Neck Neutral: To avoid straining your neck, it’s important to keep your neck in a neutral position. This means looking straight down to the ground and keeping your chin tucked. If you find yourself looking up, or if your face constantly reaches the ground before your body, then your neck is not neutral.
Letting The Lower Back Sag: Sagging is not cool. It’s puts a lot of pressure on the lower back and can eventually lead to injury. When performing pushups you want to make sure you keep your body in basically a straight line from your feet to your head. This will help keep your back safe.
Placing Hands Too Far Apart: Placing your hands too far apart places a lot of strain on your shoulders and elbows. To better protect these joints make sure to bring your hands in closer so that they are about shoulder width apart. Also, keep your elbows close to your sides so they are at about a 20 to 40° angle from your body.
If you find you are not able to correct one or more of these mistakes when performing pushups, try making them easier by performing the pushups from your knees or even standing against a wall. You’ll want to hold off performing the pushup variations shown below until you are able to perform a normal pushup perfectly.
Additionally, if you find that your wrists hurt when performing pushups, then using pushup bars can help. These work by keeping your wrists in a more neutral position which lessens strain and can increase comfort.
Some Other Tips That May Help Include:
Try to keep your abs, glutes (butt), and hamstring muscles contracted while performing pushups. This will help you maintain better form and lessen your risk for injury.
Remember to breath. Typically, you’ll want to exhale as you push up and inhale as you lower down.
Go all they way. Don’t cheat yourself and only perform half a pushup. To get the most out of your pushups and the pushup variations that follow, you’ll want to bring yourself through a full range of motion. This means lowering your chest all the way to the floor and then raising yourself all they way back up till your arms are fully extended.
15 Pushup Variations That Will Leave Your Chest Screaming
Alright, now that we got all that stuff out of the way, what do you say we start busting out some of these pushups variations?
(loud applause breaks out)
Thanks everyone but hold on. We’re not there just yet. I would also like to hear your thoughts in the comments section below. Let me know which pushup variation was your favorite or if you have a variation you like that I left out. I’m always looking for new exercises to try.
Ok, settle down folks. You can learn more about all that here.
Now, without further ado, let’s get to our 12 ‘chest pumping’ pushup variations.
1. Around The World Pushups
ACTION: Start off in a pushup position. Perform a pushup. Pivot from you feet as you walk your hands 90 degrees to the right. Perform another pushup. Continue walking your hands another 90 degrees to the right and again perform a pushup. Reverse directions and repeat for the desired amount of repetitions or time.
2. Bird-Dog Pushups
ACTION: Start off in a pushup position. Perform a pushup. Then brace your core as you extend your right arm and left leg out until they are parallel with the ground. Lower them back to the ground and perform another pushup. This time raise your left arm and right leg until they are parallel with the ground. Lower them back down and repeat for the desired number of reps or time.
3. Wide Grip Pushups
ACTION: Start off in a pushup position with your hands positioned outside of shoulder width and hands turned outwards (this is important for lessening strain on the shoulders and elbows). Perform pushups from this position for the desired number of reps or time.
4. Close Grip Pushups
ACTION: Start off in a pushup position with your hands together so that your thumbs and index fingers create a triangle. Perform pushups from this position for the desired number of reps or time.
5. Grasshopper Pushups
ACTION: Start off in a pushup position. Cross your right leg beneath your body as you perform a pushup. Return to the starting position. This time cross your left leg beneath your body as you again perform a pushup. Return it back to the starting position and continue for the desired number of reps or time.
6. Plankjack Pushups
ACTION: Start off in a pushup position. Perform a pushup. At the top of the pushup jump your feet apart and back together again. Continue for the desired number of reps or time.
7. Inchworm Pushups
ACTION: Start off in a standing position. Bend forward from your hips and place your hands on the ground. Walk your hands forward, away from your feet, until you are in a pushup position and perform a pushup. Now walk your hands back towards your feet and return to a standing position. Repeat for the desired number of reps or time.
8. Insanity Pushups
Action: Start off in a pushup position. Lower your right elbow to the ground followed by your left elbow. Return to your hands by again leading with your right arm so you are back in a pushup position. This time begin with your left elbow as you lower back down to your elbows. Again return to your hands this time leading with your left arm so you are back in a pushup position. Continue for the desired number of reps or time.
9. Isometric Pushup
ACTION: Start off in a pushup position. Lower down to the bottom part of the pushup and hold this position for the desired length of time.
10. Side Stepping Pushups
ACTION: Start off in a pushup position. Perform a pushup. Side step your hands and feet to the right and perform another pushup. Continue in the same direction for the desired number of reps or time. The reverse directions and repeat.
11. Dive Bomber Pushups
ACTION: Start off in a downward facing dog type of position with your legs mostly straight and butt pushed up to the sky. Lead with your head and shoulders as you glide yourself down and forward through your arms so you are just above the ground. Continue to glide forward as you press your shoulders and chest upwards. Now reverse directions and repeat for the desired number of reps or time.
12. Spiderman Pushups
ACTION: Start off in a pushup position. Lower down into a pushup as you bring your right knee to your right elbow. Return to the staring position. Now again perform a pushup while this time touching your left knee to your left elbow. Repeat for the desired number of reps or time.
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