9 Fun Push Up Variations for Shoulders, Arms, & Chest

Are you suffering from poor posture (and back pain) caused by sitting at a desk all day? Or maybe you’re working for that hourglass figure? Are you wanting to look in proportion?

If you answered “hell yes!” to any of the above, you’ll want to focus on a healthy amount of upper body work (in this case, push up variations!).

Balancing out your workouts with a split of upper body and lower body days with help to create that “X,” or hourglass shape (“V” shape for men).

Whether you’re in the gym or working out at home, pushups are a fantastic exercise that you can easily incorporate into your workout routine.

There are so many push up variations that you’ll never get bored since you can keep increasing the level of difficulty.

Benefits of Push Ups and Push Up Variations

Push ups are a compound movement when executed properly. This means they work several muscle groups at once. For example, the traditional push up works the upper body, core, and lower body.

With a few different variations you’ll be able to work the chest (pecs), shoulders (delts), triceps, upper back, abs, and even the legs.

More push up benefits

• Increased cardiovascular health: this compound movement is challenging and employs multiple muscle groups. Thus, raising your heart rate and increasing cardiovascular health.
• Head to toe muscle definition: As stated earlier, push ups work multiple large muscle groups at the same time. This can increase overall muscle definition.
• Shoulder injury prevention: Shoulder and rotator cuff injuries are some of the most common injuries among older populations. Since pushups work the stabilizing muscles in the shoulder, performing them as part of your workout routine can help to safeguard against shoulder injuries.
• Improved posture: Having a strong upper body to keep the shoulders in place and an equally strong core to keep you upright and stabilized is the foundation of good posture.

Important Cues

With all exercises, in order to gain the most benefit and prevent injury, you’ll want to set yourself up properly with good form. The “drop and give me 50” is a sure way to hurt yourself.

When it comes to resistance training in any capacity, going slowly with proper form is always more beneficial and safer than cranking out sloppy reps quickly (cough, cough, crossfit, cough cough).

While it’s not impossible to do resistance exercises quickly, it’s important to keep in mind that it takes time to get to a point where you can safely do so, and in the meantime you’ll reap more benefits if you listen to your body and take your time to learn proper form.

For the traditional push up and push up variations the key to proper form is to:

• Point the fingers forward
• Keep the elbows close to the body. Visualize an arrow shape, rather than “T” your arms out
• Engage the core
• Activate the quads, hamstrings, and glutes
• Look straight down at the ground. Resist the urge to sag the neck or look up. Instead, tuck the chin.

9 Push Up Variations For Shoulders, Arms, & Chest

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Traditional Push Up

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Perfect the form on the traditional push up before trying some of the other push up variations as this will be your foundation. Many of the push up variations will have the same set up or be very similar.

Targeted Muscles

• Serratus anterior
• Triceps brachii
• Biceps brachii
• Anterior deltoid
• Upper and lower pectoralis major
• External oblique
• Rectus abdominis

Cues

1. Start in high plank
2. Arms straight & shoulders stacked over wrists
3. Fingers pointed forward
4. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
5. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keep hips aligned
6. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T”
7. Hover over the floor before pressing upwards back to high plank

Knees Down Push Up Variation

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If you’re someone who finds the traditional push up too challenging, start with this push up variation. This is the only push up variation I would recommend for someone to try as a prerequisite to the traditional push up.

Keeping the knees down on the floor lowers the overall workload.

Targeted Muscles

• Upper and lower pectoralis major
• Anterior deltoid
• Biceps brachii
• Triceps brachii

Cues

1. Start in high plank
2. Arms straight & shoulders stacked over wrists
3. Fingers pointed forward
4. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keept hips aligned
5. Gently lower knees down on the floor
6. Adjust hand placement so your wrists are stacked under your shoulders
7. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T”
8. Hover over the floor before pushing back up

Wide Grip Push Up Variation

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This push up variation will work the chest muscles and pecs.

Targeted Muscles

• Triceps brachii
• Pectoralis major
• Anterior deltoid

Cues

1. Start in high plank
2. Arms straight
3. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keep hips aligned
4. Place hands wider than shoulder width (exact distance will be different for each individual)
5. Fingers pointed forward
6. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
7. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. The arms may “T” or flare out a little more with this hand placement. Resist the urge to totally flare out the arms
8. Hover over the floor before pushing back up

Close Grip Push Up Variation

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The close grip push up is one of the more challenging push up variations. You’ll feel the burn the the triceps the most.

Targeted Muscles

• Anterior deltoid
• Pectoralis major
• Triceps brachii

Cues

1. Start in high plank
2. Arms straight
3. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keep hips aligned
4. Bring hands closer so the thumbs are almost touching
5. Fingers can point forward or turned slightly inward
6. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
7. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T” or flare out
8. Hover over the floor before pushing back up

Staggered Grip Push Up Variation

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The staggered grip push up can be one of those fun push up variations as your brain gets used to what your body is doing. The trick is to try to keep your back as leveled as possible.

Targeted Muscles

• Upper and lower pectoralis major
• Anterior deltoid
• Biceps brachii
• Triceps brachii

Cues

1. Start in high plank
2. Arms straight
3. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keep hips aligned
4. Place one hand on the floor slightly in front of the shoulder and one hand on the floor slightly behind the shoulder
5. Fingers pointed forward
6. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
7. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T” or flare out
8. Hover over the floor before pushing back up

Stacked Feet Push Up Variation

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Stacking the feet in a push up brings an extra challenge to your core as your body works to stabilize itself. This is a great push up variation that will work those deeper core muscles.

Targeted Muscles

• Upper and lower pectoralis major
• Anterior deltoid
• Biceps brachii
• Triceps brachii
• External oblique
• Rectus abdominis

Cues

1. Start in high plank. Arms straight & shoulders stacked over wrists
2. 𝐅𝐢𝐧𝐠𝐞𝐫𝐬 𝐩𝐨𝐢𝐧𝐭𝐞𝐝 𝐟𝐨𝐫𝐰𝐚𝐫𝐝
3. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
4. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keept hips aligned.
5. The toes of one foot will be stacked on the heel of the grounded foot
6. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T”
7. Press upwards back to high plank

Single Leg Push Up Variation

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Similar to stacking the feet, having one leg raised in this push up variation will place an extra challenge on the core muscles.

Targeted Muscles

• Upper and lower pectoralis major
• Anterior deltoid
• Triceps brachii
• External oblique
• Sartorius quadriceps
• Hamstring
• Gluteus maximus

Cues

1. Start in high plank. Arms straight & shoulders stacked over wrists
2. 𝐅𝐢𝐧𝐠𝐞𝐫𝐬 𝐩𝐨𝐢𝐧𝐭𝐞𝐝 𝐟𝐨𝐫𝐰𝐚𝐫𝐝
3. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
4. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keept hips aligned.
5. Keep one leg raised
6. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T”
7. Press upwards back to high plank

Knuckle Push Up Variation

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This push up variation is not for the faint of heart. Placing all of the upper body weight into the fists creates an interesting sensation. You’ll notice your arms working a little harder without the extra stability that flat palms offers in the traditional hand placement.

Targeted Muscles

• Upper and lower pectoralis major
• Anterior deltoid
• Triceps brachii

Cues

1. Start in high plank. Arms straight & shoulders stacked over wrists
2. Move hands into a fist shape
3. Place knuckles down on the floor
4. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
5. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keept hips aligned
6. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T”
7. Press upwards back to high plank

Clap Push Up Variation

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This is a power push up variation and it will get your heart pumping! It’s also great for chest growth.

Targeted Muscles

• Serratus anterior
• Triceps brachii
• Biceps brachii
• Anterior deltoid
• Upper and lower pectoralis major
• External oblique
• Rectus abdominis

Cues

1. Start in high plank. Arms straight & shoulders stacked over wrists
2. 𝐅𝐢𝐧𝐠𝐞𝐫𝐬 𝐩𝐨𝐢𝐧𝐭𝐞𝐝 𝐟𝐨𝐫𝐰𝐚𝐫𝐝
3. The body should form a 𝐬𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐝 𝐥𝐢𝐧𝐞 from head, shoulder, hip, knee, and ankle. 𝘋𝘰 𝘯𝘰𝘵 𝘵𝘳𝘺 𝘵𝘰 𝘢𝘭𝘪𝘨𝘯 𝘵𝘩𝘦 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘦 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘴𝘩𝘰𝘶𝘭𝘥𝘦𝘳𝘴 𝘢𝘴 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘤𝘢𝘶𝘴𝘦 𝘴𝘢𝘨𝘨𝘪𝘯𝘨. The 𝘨𝘭𝘶𝘵𝘦𝘴 𝘸𝘪𝘭𝘭 𝘱𝘰𝘱 𝘰𝘷𝘦𝘳 𝘵𝘩𝘦 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘭𝘪𝘯𝘦 𝘪𝘯 𝘱𝘳𝘰𝘱𝘦𝘳 𝘧𝘰𝘳𝘮.
4. Keep the 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 & 𝐚𝐜𝐭𝐢𝐯𝐚𝐭𝐞 𝐭𝐡𝐞 𝐪𝐮𝐚𝐝𝐬 to keept hips aligned.
5. Slowly bend elbows & lower chest towards floor while 𝐡𝐮𝐠𝐠𝐢𝐧𝐠 𝐞𝐥𝐛𝐨𝐰𝐬 close to the body. 𝘋𝘰 𝘯𝘰𝘵 let arms “T”
6. At the bottom of the movement push with enough force to get some air at the top of the push up
7. Quickly clap the hands before planting them back onto the floor.
8. Slowly lower and repeat

PIN IT!