Pushup Variations!

Pushups challenge the arms and shoulders, but also the core. This basic move is a great exercise, but to keep it exciting and challenging, I want to provide you with multiple variations to try. All of these variations will work slightly different muscles than traditional pushups. Try all of them, or pick the one that challenges you but feels doable and work your way up.

How to do the Stacked-Toe Pushup:

Start with your hands slightly wider than shoulder-width apart and in line with your chest.

Straighten your legs and place the toes of one foot on the heel of the foot on the floor. Keep your legs straight.

Lower your chest toward the floor with your arms and elbows pointing away from your body.

Push up, so that your arms are straight but your elbows aren’t completely locked.

Squeeze your glutes and brace your abdominals throughout the pushup. Do not allow your lower back to sag or your hips to pike upward during the downward phase.

Change foot position and repeat.

How to do the Alternating Leg Lift Pushup:

Lie face down on your mat with your hands slightly wider than shoulder-width apart and under your chest. Keep your fingers straight and your legs straight and slightly apart with your toes supporting your feet. Your weight should be on your hands and toes.

Keep your body straight as possible, with your eyes focused straight down and your neck in a neutral position.

Extend your left hip to lift your leg off the floor, keeping your knee straight.

Lower your chest towards the floor with your arms and elbows pointing away from your body.

As you push up, lower the extended leg to the floor while you simultaneously lift the opposite leg.

Squeeze your glutes and brace your abdominals throughout the pushup. Do not allow your lower back to sag or your hips to pike upward during the downward phase.

Repeat alternating legs.

How to do the Spider Pushup:

Start with your hands slightly wider than a regular pushup. Get on your toes and place your feet as wide as it feels comfortable.

Keep your body as straight as possible, with your eyes focused straight down and your neck in a neutral position.

Lower your chest toward the floor with your arms and elbows pointing away from your body.

Push up so your arms are straight but your elbows aren’t completely locked.

Squeeze your glutes and brace your abdominals throughout the pushup. Do not allow your lower back to sag or pike upward during the downward phase.

How to do the Pushup Incline:

Get on your knees next to a step or stair. Place your hands shoulder-width apart on the step or stair. Get up on your toes.

Keep your body as straight as possible, with your eyes focused straight down and your neck in a neutral position.

Lower your chest towards the step or stair. Keep your arms close to your sides and your elbows pointing straight back.

Squeeze your flutes and brace your abdominals through the pushup. Do not allow your lower back to sag or your hips to pike upward during the downward phase.

This form of a pushup can be further modified by going to your knees.

How to do the Pushup Decline:

Put your knees on a step or stair, crossing your feet at the ankles.

Assume the pushup position, placing your hands shoulder-width apart on the floor in front of you.

Slowly lower your chest towards the floor. Keep your arms close to your sides.

Push up, so that your arms are straight but not locked.

This form of a pushup can be progressed by going from your knees to your toes.

Remember to chose the variation that you’ll do and don’t get frustrated. You WILL get stronger!

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