Check out 20 killer push up variations from easy to challenging. Push ups are one of the most effective bodyweight exercises ever. It’s a true compound exercise working your chest (pecs), shoulders (delts), triceps, core (abs, obliques, lower back stabilizers), and yes, even your glutes, quads, and lats come into play to stabilize your body.
Use push ups to build functional strength, fix your posture, torch calories and melt body fat by doing high reps for several sets in a circuit, HIIT style, or superset them with another exercise to create a crazy calorie deficit while maintaining/building lean muscle.
20 Push Up Variations to Build Full-Body Strength and Burn Fat Faster – At-Home Edition
Keep your body guessing and your strength growing with these 20 push up variations for mind-blowing full body results you can do anywhere. Try any 3–5 that you like and add on more each week.
1. Wall Push-up
Wall push-ups are perfect for beginners and are performed with a slight incline between your body and the wall.
How to do it:
- Stand arm’s length from wall, feet hip-width.
- Place hands on wall at shoulder height.
- Lean forward, bend elbows to bring chest toward wall.
- Push back to start.
- Reps/Time: 60 seconds continuous
2. Incline Push-up
To do an incline push-up, you’ll need to lean against an object or piece of furniture. This exercise works your chest and activates your core muscles to protect your back.
How to do it:
- Face sturdy chair/bench.
- Place hands shoulder-width on surface, step feet back (body straight).
- Bend elbows to lower chest toward chair.
- Push back up.
- Reps/Time: 10–15 reps × 3 sets
3. Knee Push-up
In this type of knee push-up, you’ll use your knees as a support point instead of your toes.
How to do it:
- High plank but drop to knees (body straight from head to knees).
- Hands under shoulders.
- Lower chest toward floor by bending elbows.
- Push back up.
- Reps/Time: 10–15 reps × 3 sets
4. Traditional Push-up
How to do it:
- High plank: hands under shoulders, body straight head to heels.
- Lower chest to floor (elbows ~45° from body).
- Push back up powerfully.
- Reps/Time: 8–15 reps × 3 sets
5. Diamond Push-up
Diamond push-ups use the same technique as a regular push-up.
How to do it:
- High plank position.
- Hands together under chest, thumbs/index fingers touching (diamond shape).
- Lower chest toward hands, elbows close to body.
- Push back up.
- Reps/Time: 8–12 reps × 3 sets
6. Seated Push-up
Seated push-ups are a great exercise for building stability and strength in your shoulders.
How to do it:
- Sit on edge of sturdy chair, hands beside hips, fingers forward.
- Slide hips off chair, legs extended (or bent).
- Bend elbows to lower body.
- Push back up using triceps.
- Reps/Time: 10–15 reps × 3 sets
7. Tricep push-up while seated
How to do it:
- Sit on floor, feet flat, hands beside buttocks, fingers forward.
- Lift hips slightly off floor.
- Bend elbows to lower forearms toward floor.
- Push back up.
- Reps/Time: 10–15 reps × 3 sets
8. Push-up with lateral rotation
Adds rotation to hit obliques and improve core stability — burns more calories and sculpts the waist while toning arms.
How to do it:
- Traditional push-up position.
- Lower chest to floor.
- Push up, rotate body to right, lift right arm toward ceiling.
- Return to plank, repeat left side.
- Reps/Time: 8–12 per side × 3 sets
9. Push-up with full rotation
Advanced rotation builds rotational power, strengthens core, and tones arms/shoulders — high calorie burn for fat loss.
How to do it:
- Perform push-up with lateral rotation.
- At top, continue rotating upward until facing ceiling (free hand on floor).
- Lift opposite hand, twist back to plank.
- Reps/Time: 6–10 full rotations × 3 sets
10. Plank push-up
Combines plank stability with push-up strength — builds core endurance, tones arms, and burns fat through sustained tension.
How to do it:
- Start in forearm plank.
- Push up onto right hand, then left (high plank).
- Lower back to forearms (right then left).
- Repeat continuously.
- Reps/Time: 60 seconds continuous
11. Downward Push-up
Elevating feet shifts emphasis to upper chest/shoulders — builds strength and definition in upper body while burning fat.
How to do it:
- Place feet on chair/bench, hands on floor (high plank).
- Lower chest toward floor.
- Push back up.
- Reps/Time: 8–15 reps × 3 sets
12. Push-up with feet against the wall
Advanced variation increases intensity and stability demand — builds full upper-body strength and burns fat fast.
How to do it:
- Start in plank, feet against wall.
- Walk feet up wall until body is angled.
- Bend elbows to lower chest toward floor.
- Push back up.
- Reps/Time: 6–12 reps × 3 sets
13. Wall push-up and handstand push-up
Builds shoulder strength and core control — progresses toward handstand push-ups for insane upper-body power.
How to do it:
- Place hands on floor against wall.
- Walk feet up wall until body is inverted.
- Bend elbows to lower head toward floor.
- Push back up.
- Reps/Time: 6–10 reps × 3 sets
14. Pike push-up
Emphasizes shoulders and triceps — builds strength for overhead movements and tones arms fast.
How to do it:
- Start in downward dog (hips high, legs/arms straight).
- Bend elbows to lower head toward floor.
- Push back up.
- Reps/Time: 8–12 reps × 3 sets
15. Plyometric Push-up
The plyometric push-up is an advanced exercise that uses a lot of upper body strength. Start in a standard push-up position. Keep your neck neutral and your hands directly under your shoulders. Bend your elbows and lower your body, but as you push back up, push hard and clap your hands quickly. Then return your hands to the floor and repeat the movement.
16. Spider-Man Push-up
Spider-Man push-up work your triceps, upper and lower back, glutes, and thighs. Simply get into a traditional push-up position, but as you lower your body towards the ground, try to touch your elbow to your knee. Then return to the starting position and repeat the movement, this time using the opposite knee.
17. Push-up with shoulder tap
Shoulder tap push-ups are very intuitive. Simply perform a regular push-up, and as you stand up, balance on your right hand and use your left hand to lightly tap your opposite shoulder. Now repeat the process, alternating the hand you use to tap your shoulders.
18. Push-up with fist raised in the air
To add a twist to traditional push-ups, you can also throw a fist in the air and incorporate it into a regular push-up. Perform a push-up , and as you come up, raise your arm, throwing your fist upwards. Remember to keep your neck and spine in a straight line. Alternate which arm you raise with each repetition.
19. Push-up with one leg extended
To perform this push-up , simply prepare for a regular push-up. Then bend your elbows and lower your body to the ground, and then return to the starting position. However, you’ll need to do this with one leg extended and not touching the ground during the repetition. Now repeat the process using the other leg. This push-up will help you work your glutes and hip flexors.
20. Staggered hand push-up
For these push-ups, get into a regular push-up position, but place your right hand at face level and your left hand at chest level or slightly lower. Now bend your elbows and lower your chest toward the floor. Don’t forget to alternate the position of your arms to perform this exercise perfectly.
Mix these for progressive overload—push-ups build muscle, boost metabolism, and torch fat.
