One of the best exercises you can add to your workout is the PUSH-UP. Considering it is such an easy exercise to do, the Push-ups delivers a real punch to your body's health. For as much as it can give you the great physique most of us are looking for, they provide a very unique way of strengthening our bodies and targeting areas that are commonly weak. However, there are many people that find them too hard to do, and others that find it too easy to do and very boring. This is where it is handy to have a series of regressions and progressions in your toolkit to find the right type of push up for your body. In this article, I am going to take you through 10 variations of the push-up starting with the easiest version right up to the most difficult. This will provide you with a map of how to gradually progress your stability, strength, and power with this movement. You will also have several ways to mix up your workouts to keep your body challenged and training fun and exciting.

Push-ups are without doubt one of the oldest and most common of all exercises to every person around the world. They are often used as a fitness test in Police, Military and various sporting clubs as well as being a cornerstone of programs for martial arts and gymnastics.

I like to use this exercise as part of my assessment with people on their first day of training to identify scapula dysfunction and core weakness. This particular movement reveals hidden weaknesses like winging of the scapula and extension related back pain very easily, and for that reason it makes a great assessment tool. It also is a great exercise for correcting weaknesses, as long as it is completed correctly and the right type of progression is used.

This movement I also use in a regressed form often in our rehabilitation programs, in particular for neck and shoulder pain, but also with overall integrated skill development with spinal injury and various nervous system diseases. This is something that is overlooked and under-rated with many of the fundamental movement patterns like squats, lunges and bending. Improving the efficiency in these movements can change multiple muscles and joints all at once.

The push-up is mostly known as an exercise to improve the strength of the chest and shoulders but it is so much more valuable to your body than that. While a bulk of the workload is performed by the chest, shoulders and triceps, the exercise cannot be done correctly without almost every muscle in the body participating.

The abdominal muscles must stabilize your torso to keep your hips from sagging or lifting up too high, and various other muscles such as Serratus Anterior play a role in assisting the stability of the head, shoulder and spine. As with chin ups this exercise teaches you how to correctly sequence movements which is very important for developing core stability.

Even your breathing must be right to be able to ensure you are effectively bracing the spine. This is one reason why exercises like these work so well with people suffering from nervous system injuries or disease. It helps to rewire the faulty program being communicated to the muscles via correct timing and sequence.

We must remember that one of the very first times we ever used our arms to do any physical work was a push up off the floor when we were babies. We developed strength into the arms to a point where we could push our body up and get us into position to crawl, and eventually to stand. This is so important to remember when working with injuries with shoulder and neck as it means you can go back to this stage to relearn how the program was first created.

Read our article on Infant Development to see more on this subject.

Often our poor posture and movement skills we develop as adults sets up injuries as joints no longer align and work as they were designed. The push up is unique for it is not strength alone that makes it work, but the complete integration of the entire body with muscles and the nervous system, breathing, flexibility and overall coordination & timing! Wow that is a lot for what many regard as an easy exercise. And as mentioned earlier developing strength with this exercise is critical for a healthy shoulder, but if your technique is not right you can do more harm than good.

The first few exercises will focus more on stability and posture as opposed to strength. Once stability, alignment, and great timing is established it becomes much easier to progress to the more challenging strength exercises.

Okay, let's begin.

1: Push-up Stability Test

This exercise is one I like to use more extensively with shoulder and neck pain injuries, although I may use it if I suspect weakness or instability. The beauty of this exercise is it does not require a huge amount of strength, but it does demand a high degree of stability. It is often a lack of stability that is the cause of most shoulder and neck problems.

The purpose of this test is to analyse a person's ability to stabilize their shoulder in a weight bearing position while simultaneously testing the mobility of the moving arm.

Stability of the shoulder, scapula and lumbar spine is maximally challenged while mobility of the thorax and shoulder is also challenged. Reaching as far as possible outside of a narrow base of support requires balance, proprioception, some degree of strength, and full range of motion.

If a person fails this test I know I will need to work more extensively on thoracic mobility and scapula stability before applying any rigorous strength work with the shoulders. I may be able to move to the next exercise as well but with a focus more on technique than strength.

2: TRX Push-ups

This exercise uses a TRX or suspension strap to assist in learning the correct motion of the push-up without a big emphasis on strength. Using this equipment allows to manipulate the body position to maximize control of the action and effectively stabilize the joints of the shoulder and lumbar spine. As the person improves you can easily make this more difficult by taking a step backwards placing them in a more horizontal position.

While this appears to be really easy do not underestimate how difficult it can get. The Cross-core equipment used in the video above can get really difficult and can be a great addition for the advanced person looking for a new challenge. While it does have these advanced challenges I do prefer to use it mainly for rehab and learning good pushing actions.

I prefer using this than a wall or a bench to do push-ups against for I can create a greater amount of shoulder and scapula stability by using a strap that must be controlled. As opposed to the floor that does not move. Once control of this movement is established it allows you to move into the more horizontal loaded position being the kneeling push-up.

3: Kneeling Push-up

You would have thought that kneeling push-ups would be easier than the TRX push-ups but they are surprisingly difficult for many people to do. Excessive weight or weakness from inactivity can place enormous strain on the shoulders and the core. This particular exercise reduces the amount of body-weight placed on the shoulders and demand for core stability of the trunk as the knees shorten the lever placed on the lumbar spine.

I realised when writing this article I have never filmed a video of a kneeling push-up before, but I have filmed several regressions of this where I use the four point position to develop strength with the serratus anterior. Serratus Anterior is a key muscle for keeping healthy function of the shoulder and plays a pivotal role in maintaining the correct alignment of the shoulder girdle. Anyone with neck or shoulder pain you can almost guarantee this muscle is almost switched off and become lazy and weak.

We spend a lot of time working in four point position and push up position with all types of shoulder and neck pain for we know, and research has proven that the shoulder is more stable and stronger than when we stand. This allows us to work on areas that are weak without producing pain. Eventually we aim to stand up and complete pushing movements in this position but the stepping stone to getting there is using exercises like serratus protraction and the kneeling push up.

CLICK HERE to watch a video where I use some simple protraction exercises in this four point kneeling position to engage the serratus anterior. Watch from the 3:00 mark.

4: Standard Push-up

• CLICK HERE to watch the video of the scapula in action
• CLICK HERE to watch a video with more emphasis on the core

We are finally up to discussing the strengthening stage, and using the standard push-up. Before you jump into knocking out heaps of reps it is important you understand what good form is. Many people abuse the push-up and ignore the little things in order to do more reps which ultimately comes back to bite them later on.

Below is the step by step instructions to follow. Pay careful attention to the breathing technique used here as this is crucial in developing the right timing and also creating enough pressure in your core muscles to provide stability to your spine.

Instructions:

• Lie face down hands a comfortable width at shoulder height.
• Take a diaphragmatic breath (belly breath) and draw your belly button inwards. Exhale through pursed lips pushing yourself up to a plank position keeping your head and spine in alignment.
• Inhale as you lower back to the ground.
• Repeat for the prescribed number of reps.

To fully grasp the concept of Breathing and how to use your abdominal muscles to create intra-abdominal pressure make sure you check out the article - Do you know how to brace your core?

If you complete your push-ups correctly, the next few days you should have that sore muscle feeling down the side of your rib cage. That is the serratus anterior you have worked so hard. Sure you will feel sore triceps and chest muscles, but if you have performed the exercise correctly you will definitely feel the serratus anterior more than anything.

5: Yoga Push-ups

I was in two minds whether to list this at number four instead of the standard push-up for it is arguably more of a regression. However, I decided to list it at number five due to the fact it has several other moving parts that can make it more difficult to execute.

Most people are familiar with the Downward Dog pose used in Yoga where the focus is more on improving mobility than strength. By combining this with a push-up you can get the best of both worlds.

This is an excellent way to encourage thoracic extension, shoulder stability, and upward rotation of the scapula without needing to move your arms. Because it is a closed chain exercise it provides greater stability for the shoulder allowing more control and improved mobility at the thorax and often becomes a favourite exercise for people with neck pain.

I use this exercise a lot with many people who have progressed far enough in their rehab programs from shoulder or neck pain but still have difficulty with overhead movement. This can be a great stepping stone to re-learning the risky overhead movements.

You can see more about this in the article about upper trapezius strengthening.

6: Resistance Band Push-ups

Those people who are very strong with the standard push-up and find it is too easy and a bit boring need to try this version. I filmed the video of this exercise at the start of the first lock-down for Covid-19 in April 2020 to show people how to create amazing workouts in your own home with little equipment. As many people could not go to the gym and could not get their hands on any dumbbells or barbells I decided to show them how effective a simple resistance band can be for creating the massive overload on their muscles that they were missing.

Resistance bands are elastic rubber ropes that come in different shapes, sizes, and resistance levels. Most brands offer light, medium and heavy bands that are easy to adjust allowing you to be creative with your exercises and workouts. They can be used by people of all ages and abilities as there are exercise we use with older adults and some with professional sporting athletes.

I would say it is more difficult to do push-ups with a band than it is to do with a weight vest on. The band really pulls quite hard at the top of the movement and the inconsistency of the resistance really throws you off. You can see other exercise variations in the article - How to use resistance bands to enhance home workouts

7: Push-up to Side Plank

This particular exercise is usually known more for its emphasis on the "core" and a way to improve strength of the oblique abdominal muscles. However, I find its true value is in providing thoracic mobility and once again providing serratus anterior activation necessary for improving shoulder stability.

Serratus anterior can be a very difficult muscle to target at times and having exercises like this in your toolbox can be very useful. The key is to ensure you master the technique and not try to use it as an exercise to encourage fatigue and annihilation as seen in many group class formats.

It shares a similar function to the Turkish Get-up exercise which is an amazing movement to improve overall stability and mobility. Both of these exercise work in the frontal plane which is where many of the injuries and instability of joints is exposed. A great way to progress the push-up and target other areas of the body.

8: Swiss ball Push-ups

This video takes a quick look at a few variations of the Swiss ball Push-up. There is one of these in particular that I like a lot where I use a bar on top of the ball (seen in the picture above) to enhance rotator cuff activation to control the forces of internal and external rotation. This is quite a clever way to make the body focus mostly on this action to ensure you can complete the push-up.

The role of the Rotator Cuff muscles is to maintain the position of the top part of the upper arm while the prime mover muscles generate power. As you improve your scapular control, the stabilizer muscles are able to act more efficiently and independently of the scapular control muscles. Meaning you should be able to hold the scapula quite still in the neutral position while you complete various actions with your arm.

This is one of those exercises that is deceptively hard and many people fatigue very quickly in the core with this. Another great addition to those who have great strength and are looking for a new challenge with their workout.

9: Balance Board Push-ups

Most of the time the logical progression for most strength exercises is to apply load. Sometimes this is not the best option and with the push-up I have always found that there is greater benefit to changing the tempo or modifying the position to challenge the core more. This video is a perfect example of how we do exactly that as I show you two versions of the balance board push-up.

This is a great way to encourage both sides of the body to work synergistically together and eliminate a favoured side. Asymmetry and muscle imbalance can easily compensate in other exercises, but the balance board eliminates this as a possibility. Either you are 100% symmetrically or you cannot execute the movement.

This is arguably more of a stability exercise than a pure strength exercise but I have listed it at number 9 due to the complexity and high amount of skill required to complete this. A very challenging exercise!

10: Clapping Push-ups

Unfortunately I do not have a video of this exercise either and I was not able to film one due to a sore wrist I have at the moment.

Anyway this is the first time we see POWER being used with the push-up. In simple terms power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. Most sporting and athletic activities require a fair degree of explosive power and this exercise is a great addition to the sporting athlete.

Most athletic movements do not involve slow contractions at near maximum force, but require more mid-to-high velocity.  Power initiation relies heavily on deceleration skills, both in terms of muscular strength and body mechanics. This means you must know how to move correctly in order to load up the right muscles into the perfect position to accelerate. This means that the landing is arguably more important than the actual pushing part of the exercise!

Definitely one of those exercises that will take a toll on your body very quickly and add the element of fitness to it at the same time.

Do You Need More Ideas or Help?

If you are looking for more ideas on how to use this to build muscle, athletic power or even specific methods for sports then you need our latest PDF report "101 Training Programs & The Little Black Book Of Training Secrets" as you will find this will have all the answers you are looking for. Click on the image below to find out more and get a copy. 

If you are struggling with shoulder pain you will find out detailed report for this invaluable. 

Summary

That concludes our quick look at the push-up and the various ways you can change this movement to suit your current needs and ability. Do not underestimate the value of the simple exercises shown in the beginning for they provide some great foundations to work from with more difficult exercises used with barbells and dumbbells.

One thing is for certain the push up is so much more than just a simple body weight exercise. It is wired into our system at such an early age and is a foundation movement upon which others are made and developed. Learning how to master this is essential for a healthy body, and also a powerful body if you play sports.  The best thing is you need no equipment, you can do them almost anywhere and there is endless variations to continually challenge you.

I hope that I have provided you with some great ideas to get the most out of your workouts.

For more ideas and information on specific topics I may not have covered in detail be sure to check out our INDEX PAGE on the website that has over 300 of our best articles. These are all sorted into categories for quick reference so you can find what you are after more easily. You can also subscribe to our FREE fortnightly newsletter by clicking here.

If you do need specific help with your exercise program please feel free to reach out to me for help and we can set you up with your individualised program.

About The Author

Nick Jack is owner of No Regrets Personal Training and has over 16 years’ experience as a qualified Personal Trainer, Level 2 Rehabilitation trainer, CHEK practitioner, and Level 2 Sports conditioning Coach. Based in Melbourne Australia he specialises in providing solutions to injury and health problems for people of all ages using the latest methods of assessing movement and corrective exercise.

References:

• Scapula Injuries in Sporting Athletes - By Sports Injury Bulletin
• Muscle testing & function - By Kendall, McCreary, Provance, Rogers, Romani
• Movement - By Gray Cook
• Corrective Exercise Solutions - by Evan Osar
• Diagnosis & Treatment Of Movement Impairment Syndromes - By Shirley Sahrman
• Low Back Disorders - by Dr Stuart McGill
• Ultimate Back Fitness & Performance - by Dr Stuart McGill
• Core Stability - by Peak Performance
• Athletic Body in Balance - by Gray Cook
• Anatomy Trains - by Thomas Meyers
• Motor Learning and Performance - By Richard A Schmidt and Timothy D Lee
• Assessment & Treatment Of Muscle Imbalance - By Vladimir Janda
• How To Eat, Move & Be Healthy by Paul Chek
• Scientific Core Conditioning Correspondence Course - By Paul Chek
• Advanced Program Design - By Paul Chek
• Twist Conditioning Sports Strength - By Peter Twist
• Twist Conditioning Sports Movement - By Peter Twist