Advanced Push-Up Variations

Time to kick things up a notch!

We’ve gone over the proper form of a push-up on here before, so now it’s time to take it to the next level! Are you tired of doing a basic push up for a ton of reps? If you have mastered the basic push-up movement then it might be time for you to try these advanced push-up variations. Here are a couple ways you can switch up your push ups to make your workout more dynamic and interesting!
 
Try these push-up variations:
 

Weighted push-ups

Feet elevated push-ups

Offset push-ups

Deficit push-ups

(Tip– your hips still shouldn’t touch the floor)

Watch: Advanced push-up variations

Subscribe to Booty Lab on YouTube for Workouts, Tips, and more!

How to Do Each Advanced Push-Up Variation Movement

Tip: Don’t let your hips touch the ground or your butt/back sag down

Weighted Push-Ups

Targets: Chest, shoulders, triceps, core

Place a weighted plate on your back. Make sure it is stable before going into the basic push-up movement.

Feet Elevated Push-Ups

Targets: Chest, shoulders, triceps, core

Use a small stool or some stacked plates to elevate your feet during the push-up. Complete the basic push-up movement.

Offset Push-Ups

Targets: Chest, shoulders, triceps, core

Place your hands on the ground offset with one slightly higher than the other. Complete the basic push-up movement.

Deficit Push-Ups

Targets: Chest, shoulders, triceps, core

This is almost the reverse of the feet elevated push-ups. Use plates or another small step and place your hands on those and your feet on the ground. Complete the basic push-up movement.

Pin the image to save for later!

Ready to work that Booty? Try One of Our Workouts!

Gym and At-Home Squat Variations

Gym and At-Home Squat Variations Squats, squats, squats! Squats are one of the basic movements we do here at Booty Lab, and when done correctly, they are great for growing your glutes! Here are some squat variations for at the gym and at home. No matter the equipment,...

read more

Glute Burnout with the Glute Loop

Glute Burnout with the Glute Loop This is the perfect way to finish your booty workout! Here are some of my favorite burnout exercises to add to the end of your booty workouts! My Booty Lab ladies did these a few weeks ago and loved it! Burnouts are a great way to...

read more

Hip Thrust Glute Workout

Hip Thrust Glute Workout Back to basics! When my Booty Lab ladies think we are done with glute day, we add a finisher to tie it all in. I like this burn-out because it focuses on the concentric motion and abduction at the top. A little different from my typical hip...

read more

Ready for more? Join us in the gym!

Subscribe

Stay Up To Date With The Latest Updates and Event Info