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

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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.

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Advanced Push-Up Variations