Push-Up Variations

There are dozens of ways to do a push-up. Here is every major variation, ranked roughly from easiest to hardest — tap any one for a full how-to, the muscles it works, and how to progress.

Easier variations

Wall Push-Ups

The easiest version — great for absolute beginners.

Incline Push-Ups

Hands raised; the most adjustable way to build up.

Knee Push-Ups

Same movement, less load — the classic starting point.

Chest, triceps and shoulders

Wide Push-Ups

Hands set wide to put more work on the chest.

Diamond Push-Ups

Hands together for extra triceps and inner-chest work.

Decline Push-Ups

Feet elevated to load the upper chest and shoulders.

Pike Push-Ups

Hips high — turns the push-up into a shoulder press.

Sphinx Push-Ups

Forearms to hands: a bodyweight triceps builder.

Knuckle Push-Ups

On the fists; keeps the wrist neutral.

Core and dynamic

Spiderman Push-Ups

Knee to elbow each rep for extra core work.

T Push-Ups

Add a side-plank rotation for the obliques.

Clap Push-Ups

Explosive and airborne — builds pushing power.

Dive Bomber Push-Ups

A flowing full-range push-up for mobility and strength.

Advanced strength

Archer Push-Ups

Weight over one arm — the road to the one-arm push-up.

Pseudo Planche Push-Ups

Lean far forward to build serious shoulder strength.

One-Arm Push-Ups

One of the hardest bodyweight pushing feats.

Handstand Push-Ups

Fully inverted — the ultimate shoulder press.

Traditional

Hindu Push-Ups (Dands)

The traditional Indian dand — a full-body classic.

Which should you do?

If a full push-up is hard, start with wall, incline or knee push-ups. Comfortable with standard reps? Rotate wide, diamond and decline for the chest, triceps and shoulders. Save the advanced moves for when you are ready — you don't need all of them.

New to push-ups? Start with proper push-up form, or follow the 100 push-ups programme.