Best 20 Types of Push Ups:

Push-ups are one of the most fundamental bodyweight exercises, offering a different types of variations that target different muscle groups. This article will get into 20 types of push ups, each bringing unique benefits and challenges. Whether you are a beginner or an advanced athlete, these variations will help you diversify your workout routine and achieve your fitness goals.

Introduction to 20 types of Push Ups

Push-ups are an exercise that involves raising and lowering the body using the arms. They are a staple in many workout routines because they require no equipment and can be done anywhere. These 20 types of push ups target multiple muscle groups, including the chest, shoulders, triceps, and core, making them a highly effective full-body exercise. There are following different types of push ups for chest –

1. Standard Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

The standard push-up is the foundation for all other 20 types of push ups variations. It effectively builds strength in the upper body and core.

How to Perform:

1. Begin in a high plank position with your hands placed slightly wider than shoulder-width apart.
2. Ensure your body forms a straight line from head to heels.
3. Engage your core and lower your body until your chest almost touches the floor.
4. Push through your palms to return to the starting position.

Benefits: This classic push-up variation enhances overall upper body strength and stability. It is an excellent starting point for beginners and a reliable exercise for seasoned athletes.

2. Wide-Grip Push-Up

Muscles Targeted: Outer chest, shoulders, triceps

Wide-grip push-ups focus the outer part of the chest muscles and shoulders, contributing to a broader chest appearance.

How to Perform:

1. Start in a standard push-up position, then move your hands wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

Benefits: This variation places more stress on the chest muscles, particularly the outer pecs, helping to develop a broader and more defined chest.

3. Narrow-Grip Push-Up

Muscles Targeted: Triceps, inner chest, shoulders

Among 20 types of push ups, narrow-grip push-ups, also known as close-grip push-ups, are excellent for targeting the triceps and inner chest.

How to Perform:

1. Begin in a standard push-up position with your hands placed closer together, directly under your chest.
2. Keep your elbows close to your sides as you lower your body.
3. Push back up to the starting position.

Benefits: This push-up variation puts more pressure on the triceps and inner chest, making it ideal for building stronger and more defined arms.

4. Decline Push-Up

Muscles Targeted: Upper chest, shoulders, triceps

Decline push-ups are performed with your feet elevated, which shifts more weight to your upper body.

How to Perform:

1. Place your feet on an elevated surface such as a bench or a step, and your hands on the floor.
2. Perform a push-up by lowering your chest towards the floor.
3. Push back up to the starting position.

Benefits: By elevating your feet, you increase the intensity of the exercise, targeting the upper chest and shoulders more effectively.

5. Incline Push-Up

Muscles Targeted: Lower chest, shoulders, triceps

Incline push-ups are performed with your hands elevated, making them easier than standard push-ups and among 20 types of push ups, it is great for beginners.

How to Perform:

1. Place your hands on an elevated surface such as a bench or a step, and your feet on the floor.
2. Perform a push-up by lowering your chest towards the elevated surface.
3. Push back up to the starting position.

Benefits: Incline push-ups reduce the amount of body weight you have to lift, making them accessible for beginners and useful for warming up. It is type of push ups to build chest’s lower part

6. Diamond Push-Up

Muscles Targeted: Triceps, chest, shoulders

Diamond push-ups, also known as close-hand push-ups, are a challenging variation that primarily targets the triceps.

How to Perform:

1. Start in a standard push-up position and place your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Lower your chest to your hands.
3. Push back up to the starting position.

Benefits: This variation is excellent for building triceps strength and adding definition to the arms.

7. Pike Push-Up

Muscles Targeted: Shoulders, triceps, core

Pike push-ups mimic the movement of a handstand push-up and are great for developing shoulder strength.

How to Perform:

1. Start in a downward dog position with your hips raised and your hands and feet on the floor.
2. Bend your elbows to lower your head towards the floor.
3. Push back up to the starting position.

Benefits: Pike push-ups focus on the shoulders, making them a great exercise for developing shoulder strength and stability.

8. Spiderman Push-Up

Muscles Targeted: Chest, shoulders, triceps, core, obliques

In 20 types of push ups variation,spiderman push-ups add an element of core work and mobility to the traditional push-up.

How to Perform:

1. Begin in a standard push-up position.
2. As you lower your body, bring your right knee to your right elbow.
3. Push back up and return your leg to the starting position.
4. Repeat on the other side.

Benefits: This variation engages the core and obliques, enhancing overall core stability and strength.

9. Clap Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

Clap push-ups are a type of plyometric exercise that adds an explosive element to the standard push-up.

How to Perform:

1. Start in a standard push-up position.
2. Lower your body, then explosively push off the ground and clap your hands before returning to the starting position.

Benefits: Clap push-ups build explosive upper body power and improve coordination and speed.

10. Staggered Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

Staggered push-ups involve offsetting the hands, which engages the muscles differently than a standard push-up.

How to Perform:

1. Begin in a standard push-up position but place one hand slightly forward and the other slightly back.
2. Perform a push-up and switch hand positions after each rep.

Benefits: Staggered push-ups challenge stability and engage different muscle fibers, adding variety to your push-up routine.

11. Archer Push-Up

Muscles Targeted: Chest, shoulders, triceps

Archer push-ups are an advanced variation that isolate each side of the chest and shoulder.

How to Perform:

1. Start in a wide-grip push-up position.
2. Lower your body to one side, keeping the opposite arm straight.
3. Push back up and repeat on the other side.

Benefits: This variation helps to correct muscle imbalances and increases strength and stability in each arm.

12. T Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

T push-ups add a rotational element to the standard push-up, engaging the core and obliques.

How to Perform:

1. Start in a standard push-up position.
2. Perform a push-up, then rotate your body to one side, extending the top arm to form a T shape.
3. Return to the starting position and repeat on the other side.

Benefits: T push-ups incorporate a rotational element, which improves core strength and stability.

13. Hindu Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

Hindu push-ups combine strength and flexibility, offering a dynamic and challenging variation.

How to Perform:

1. Start in a downward dog position.
2. Lower your head and chest towards the ground in a sweeping motion, then arch your back and lift your head towards the ceiling.
3. Return to the starting position.

Benefits: Hindu push-ups enhance flexibility and strength, mimicking a yoga flow and providing a full-body workout.

14. Dive Bomber Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

Dive bomber push-ups are similar to Hindu push-ups but with a more pronounced sweeping motion.

How to Perform:

1. Start in a downward dog position.
2. Lower your chest towards the ground in a swooping motion, then push up into an upward dog position.
3. Reverse the motion to return to the starting position.

Benefits: Dive bomber push-ups improve upper body strength and flexibility, with a significant focus on the shoulders and chest.

15. Sphinx Push-Up

Muscles Targeted: Triceps, shoulders, core

Sphinx push-ups, also known as triceps plank extensions, isolate the triceps and are excellent for building arm strength.

How to Perform:

1. Start in a forearm plank position with your elbows under your shoulders.
2. Press up onto your hands, extending your elbows.
3. Lower back down to the starting position.

Benefits: Sphinx push-ups are great for isolating the triceps and building stronger, more defined arms.

16. One-Arm Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

One-arm push-ups are an advanced version in 20 types of push ups that significantly challenges strength and stability.

How to Perform:

1. Start in a standard push-up position with your feet wider for stability.
2. Place one hand behind your back.
3. Lower your body with one arm and push back up.

Benefits: One-arm push-ups are an excellent test of upper body strength and core stability.

17. Pseudo Planche Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

Pseudo planche push-ups mimic the planche position, strengthening the shoulders and chest while improving balance.

How to Perform:

1. Start in a standard push-up position but with your hands placed lower, near your hips.
2. Lean forward and perform a push-up.

Benefits: Pseudo planche push-ups increase shoulder and chest strength and enhance overall balance and stability.

18. Plyometric Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

Plyometric push-ups involve an explosive movement, building power and speed in the upper body.

How to Perform:

1. Start in a standard push-up position.
2. Lower your body and explosively push off the ground, lifting your hands off the floor.
3. Land softly and immediately go into the next rep.

Benefits: Plyometric push-ups build explosive strength and power, enhancing athletic performance.

19. Knuckle Push-Up

Muscles Targeted: Chest, shoulders, triceps, core

Different from other 20 types of push ups, Knuckle push-ups are performed on the knuckles, providing a different grip and engaging the muscles differently.

How to Perform:

1. Start in a standard push-up position but with your fists on the ground.
2. Perform a push-up while maintaining a firm grip.

Benefits: Knuckle push-ups are beneficial for martial artists and those looking to increase wrist stability and strength.

20. Superman Push-Up: Most famous among 20 types of push ups

Muscles Targeted: Chest, shoulders, triceps, core

Superman push-ups are an advanced variation in 20 types of push ups that challenges balance and coordination.

How to Perform:

1. Start in a standard push-up position.
2. As you lower your body, extend one arm forward.
3. Return to the starting position and repeat with the other arm.

Benefits: Superman push-ups engage the core and upper body, improving balance and coordination.

Tips for Including 20 types of Push Ups Variations into Your Routine

1. Start Slowly: Begin with the basic push-up and master the form before progressing to more advanced variations.

2. Mix It Up: Include different push-up variations into your routine to target various muscle groups and keep your workouts interesting.

3. Pay Attention to Form: Proper form is crucial to avoid injury and maximize the effectiveness of the exercise.

4. Combine with Other Exercises: Integrate 20 types of push ups into a well-rounded fitness routine that includes cardio, strength training, and flexibility exercises.

Conclusion to 20 types of push ups

Push-ups are a versatile and effective exercise that can be modified to suit any fitness level and goal. By including different variations into your routine, you can target specific muscle groups, improve strength, and prevent workout monotony. Whether you aim to build muscle, increase endurance, or enhance athletic performance, these types of push up variation that will help you achieve your objectives. Start including these 20 types of push ups into your workout routine today and experience the top benefits of this timeless exercise.

Except these 20 types of push ups, you can read about more variation of push ups – visit