Pushups are one of the best exercises you can do. They need no equipment, just your body and a bit of space. They work your chest, shoulders, arms, and core. But doing the same type of pushup again and again can feel boring. It can also stop your progress after a while.
That’s why it helps to know different variations. Each variation targets your muscles in a new way. Whether you’re a beginner or advanced, these six pushup variations will help you get stronger and fitter.
Let’s go over each one in detail. We’ll also look at who it’s best for and how to do it the right way.
Why Try Pushup Variations?
Doing different pushups helps your body grow in strength and balance. It also keeps your workouts fun and fresh. When you change the angle or speed, your muscles must work harder. This builds more strength and burns more calories.
Plus, these variations allow you to pick the level that fits your ability. If you’re new to fitness, you can start slow. If you’re advanced, you can add challenges.
1. Wall Pushups – Best for Beginners
Wall pushups are great if you’re just starting. They take pressure off your joints. This makes them safe for older adults or anyone recovering from injury.
How to do it:
Stand a few feet away from a wall. Place your hands flat against it at chest level. Keep your body straight. Bend your elbows and lean toward the wall. Push back to your starting position.
Tips:
Keep your feet planted. Don’t bend your hips. Try 2–3 sets of 10–15 reps.
2. Knee Pushups – Step Toward Full Pushups
This version helps build upper body strength. It’s perfect if regular pushups are too hard but you want more than a wall pushup.
How to do it:
Start on your hands and knees. Place your hands slightly wider than your shoulders. Keep your knees on the floor. Lower your chest toward the ground. Push back up.
Tips:
Keep your hips in line with your shoulders. Don’t let your back sag. Do 2–3 sets of 8–12 reps.
3. Standard Pushups – Classic Full-Body Move
Once you’ve built some strength, it’s time for the traditional pushup. It works the chest, shoulders, triceps, and core all at once.
How to do it:
Get into a plank position. Your hands should be shoulder-width apart. Keep your body in a straight line. Lower yourself until your chest is near the floor. Push back up.
Tips:
Don’t let your hips drop. Engage your core. Start with 2 sets of 6–10 reps and increase over time.
4. Incline Pushups – A Gentle Way to Build Strength
If full pushups are hard but you’re past knee pushups, try incline pushups. They work similar muscles but with less weight.
How to do it:
Find a stable surface like a bench or table. Place your hands on the edge. Walk your feet back so your body forms a straight line. Lower your chest toward the surface. Push back up.
Tips:
The lower the surface, the harder it is. Keep your back flat. Do 3 sets of 10–15 reps.
5. Wide Grip Pushups – Build a Bigger Chest
Want to target your chest more? Use a wider hand placement. This version focuses more on your pecs and less on your triceps.
How to do it:
Get into a pushup position. Move your hands out wider than shoulder width. Lower your chest until it’s close to the ground. Push back up.
Tips:
Avoid letting your elbows flare out too much. Keep your movements slow and controlled. Aim for 2–3 sets of 8–12 reps.
6. Diamond Pushups – Blast Your Triceps
Diamond pushups are tougher and target your triceps more than the regular version. They also work your chest and core.
How to do it:
Start in a plank. Place your hands close together under your chest. Form a diamond shape with your thumbs and index fingers. Lower your chest toward your hands. Push back up.
Tips:
Keep your elbows tucked close to your body. These are hard, so start with 5–8 reps and increase slowly.
How to Pick the Right Pushup for You
Choosing the right pushup depends on your fitness level. If you’re new, begin with wall or knee pushups. As you get stronger, try incline or standard pushups. Once you’re comfortable, add wide grip or diamond pushups for extra challenge.
The key is to move up step by step. You don’t have to rush. Even slow progress is progress.
How Often Should You Do Pushups?
Try to do pushups 2–3 times a week. Give your muscles time to recover between sessions. Rest is important. You can mix pushups into your full-body workouts or do them as a short home routine.
Here’s an example weekly plan:
- Monday – Knee Pushups or Standard Pushups (3 sets)
- Wednesday – Incline Pushups or Wide Grip (3 sets)
- Friday – Diamond Pushups (2 sets) + Regular Pushups (1 set)
You can also add core work, squats, or light cardio for a full workout.
Extra Tips for Better Results
- Warm up first: Do arm circles and shoulder rolls.
- Focus on form: Don’t go fast. Quality beats quantity.
- Breathe right: Inhale as you go down. Exhale as you push up.
- Track your reps: Write down how many you do each time.
Conclusion
Pushups are simple, but they’re powerful. With these six pushup variations, you can build muscle, improve balance, and stay fit at any level. No need for weights or a gym. Just your body, some effort, and consistency.
Start small and go steady. As your strength grows, try tougher versions. You’ll see progress in your body and feel stronger with every push.
Fitness doesn’t have to be fancy. Sometimes, all it takes is a pushup.
