Push Ups:
One of the Best Arm Exercises
Learn 101 Ways to Do Push Ups

Push Ups are truly one of the best upper body exercises. On this page you'll find 101 ways to do push ups.

I know what you're thinking... "There can't be that many different ways to do something as simple as a push up?!"

Well, I didn't either until I sat down and started writing all the variations that I have seen over the years.

Obviously, there will be some redundancy in the variations, but with a few different fitness tools and a little creativity, you can come up with many variations of push ups.

Some variations increase the stability challenge, some increase the overall intensity, and some are just for fun or showing off. Try out a few variations and stick with the ones you like the most.

101 Push Up Variations

No Special Equipment Needed


Regular Push Ups: 2 legs, l leg
Modified Push Ups: Push Ups from the Knees (1 Knee Push Ups)
Wall Push Ups
1 Leg Wall Push Ups
Wide Hand Position,
Narrow Hand Position,
Diamond Push Ups
Staggered Arms
Push up with Shoulder Taps
Push Ups with Rotation (T-push ups)
Knuckle Push Ups
Finger Tip Push Ups
2 Finger Push Ups
Thumb Push Ups
Clock Push Ups (Sun Dial Push Ups)
Inchworm Push Ups (Forward)
Inchworm Push Ups (Backwards)
Lateral Push Ups
Square Push Ups

Bench Variations


Bench Push Ups:
Hands on Bench (2 Legs, 1 Leg)
Feet on Bench (2 Legs, 1 Leg)

Barbell Variations


Barbell Push Ups (2 legs, 1 leg)
Barbell Push Ups (Close, Medium, Wide)
2 Barbell Push Ups (2 legs, 1 leg)
2 Barbell Push Ups (Close, Medium, Wide)
2 Barbell Push Ups Staggered Arms
Smith Machine Push Ups (2 Legs, 1 Leg)

Ways to do Push Ups With a Medicine Ball

Medicine Ball Push Up Variations


2 Hands on 1 Medicine Ball (2 legs 1 leg)
1 Hand on 1 Medicine Ball (2 legs 1 leg)
1 Hand Alternating Medicine Ball Push Ups (2 legs 1 leg)
2 Hands on 2 Medicine Balls (2 legs 1 leg)
Feet on 1 Medicine Ball (2 legs 1 leg)
2 Feet on 2 Separate Medicine Balls
2 Hands on 1 Medicine Ball and 2 Feet on 1 Medicine Ball
2 Hands on 1 Medicine Ball and 1 Foot on 1 Medicine Ball
2 Hands on 2 Medicine Balls and 2 Feet on 2 Medicine Balls
2 Hands on 2 Medicine Balls and 1 Foot on 1 Medicine Ball
2 Hands on 1 Medicine Ball and 2 Feet on Separate Medicine Balls
2 Hands on 2 Separate Medicine Balls and 2 Feet on 1 Medicine Ball
Plyo 2 Hands on 1 Medicine Ball (2 legs 1 leg)
Plyo Alternating Side to Side with 1 Medicine Ball (2 Legs 1 leg)
Plyo 1 Hand on 1 Medicine Ball (2 legs 1 leg)
Plyo 1 Hand on 2 Separate Medicine Balls (2 legs 1 leg)
Plyo Up and Down Over the Medicine Ball (2 legs 1 leg)

Ways to do Push Ups With a Stability Ball

Stability Ball Push Up Variations


Hands on Ball (2 legs 1 leg)
Feet on the Ball (2 legs 1 leg)
Hands on 2 Separate Balls (2 legs 1 leg)
Feet on 2 Separate Balls
1 Ball for Both Hands and 1 Ball for Both Feet

Ways to do Push Ups With a Bosu Ball

Bosu Ball Push Up Variations


Hands on the Bosu Ball Dome Side Facing Down (2 legs 1 leg)
Hands on the Bosu Ball Dome Side Facing Up (2 legs 1 leg)
Feet on the Bosu Ball Dome Side Facing Down (2 legs 1 leg)
Feet on the Bosu Ball Dome Side Facing Up (2 legs 1 leg)
2 Hands on 1 Bosu (Dome Down) with 2 Feet on 1 Bosu (Dome Down)
2 Hands on 1 Bosu (Dome Down) with 1 Foot on 1 Bosu (Dome Down)
2 Hands on 1 Bosu (Dome Up) with 2 Feet on 1 Bosu (Dome Down)
2 Hands on 1 Bosu (Dome Up) with 1 Foot on 1 Bosu (Dome Down)
2 Hands on 1 Bosu (Dome Down) with 2 Feet on 1 Bosu (Dome Up)
2 Hands on 1 Bosu (Dome Down) with 1 Foot on 1 Bosu (Dome Up)
2 Hands on 1 Bosu (Dome Up) with 2 Feet on 1 Bosu (Dome Up)
2 Hands on 1 Bosu (Dome Up) with 1 Foot on 1 Bosu (Dome Up)
2 Hands on 2 Separate Bosu Balls with the Dome Up (2 legs 1 leg)
2 Hands on 2 Separate Bosu Balls with the Dome Down (2 legs 1 leg)
1 Hand on a Bosu Dome Up (2 legs 1 leg)
1 Hand on a bosu Dome Down (2 legs 1 leg)
1 Hand Alternating Bosu Ball Push Ups with Dome Up (2 legs 1 leg)

Weighted Push Ups


Weighted Vest (2 legs 1 leg)
Plates
Resistance Bands (2 legs 1 leg)
Weighted Vest and Bands

Plyometric Push Ups


Regular Plyo Push Up (2 legs 1 leg)
Smith Machine Plyo Push Ups (2 legs 1 leg)
Push Ups with a Clap (2 legs 1 leg)
Plyo Push on Over a Step (2 legs 1 leg)
Plyo Push Ups On top of a Step (2 legs 1 leg)
Bench Plyo Push Ups (2 legs 1 leg)

Ways to do Push Ups with a Core Board

Core Board Push Ups


Regular Push Ups (2 legs and 1 leg)
Down Up Twist (2 legs 1 leg)
Down and Twist (2 legs 1 leg)
Plyo Up and Over
Traveling Push Up Across the Core Board

Push Up Variation with Dumbbells


Push Ups with Rows
Push Ups with Kickbacks
Push Ups with Front Raises
Push Ups with Reverse Flyes
Push Ups with Bicep Curls

TRX Push Up Variations


Hands on the Straps (2 legs 1 leg)
Feet in the Straps

Resistance Bands


Regular Push Ups with 2 Legs
1 Leg Push Ups (alternating and stationary)
1 Leg Out to the Side (alternating and stationary)

There are so many different ways to do push ups, try one of the many variations and stick with the ones you like.

Yours in Health,
Dr. Charles PT/PT

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