Push-up Variations

Add some creativity to your workout

Push-up Variations - Add some creativity to your workout
Over the course of the next few weeks, I wanted to share various ways to do some basic movements. As a busy mom, I don’t always have time to get to the gym and use the machines, so I have to get creative with the basic yet efficient movements.

I want to start with the push-up. I love the push-up because it works your entire body from your upper chest, triceps, core and even your lower body, which you use for stabilization. I also love that you can do this movement as simple or as advanced as you want depending on how you perform the exercise. Anyone can do the basic push-up no matter what your fitness level is. All you have to do is modify the movement to fit your fitness level and aim to keep improving and trying different variations!

Check out these seven different variations and incorporate them into your workouts, whether you are working out at the gym or at home. I hope you find them as efficient as I do!

Aim to do 10-15 reps at a time. If you need to, start with fewer reps and work your way up.

Push-up off knees
Start with your knees on the floor and arms directly in line with your shoulders. With your feet lifted off the ground and core engaged, lower down until you are a few inches from the ground, then push yourself back up and repeat the movement.

Regular push-up
Start with your body parallel to the ground, on your toes and arms directly over your shoulders. Lower down until you are a few inches from the ground, then press yourself back up to the starting position and repeat the movement.

Push-up with one foot crossed over the other
Start with your body parallel to the ground and cross one foot over the other. Lower down until you are a few inches from the ground then press yourself back up to the starting position and repeat movement. You can alternate feet between sets.

Incline push-up
Place your feet on the ground and hands on a bench, in a push-up position. With your entire body engaged, lower down until your chest is a few inches from the bench, then push yourself back up and repeat.

Push-up Variations - Add some creativity to your workout Push-up Variations - Add some creativity to your workout Push-up Variations - Add some creativity to your workout

Reverse-grip incline push-up
Perform the same movement as the incline push-up but with a reverse grip. This one really targets your triceps and is a more advanced movement.

Decline push-up off bench
Place your toes on a bench behind you and arms out in front of you so your body is at a decline. Lower down towards the ground, then push yourself back up to the starting position and repeat movement.

Decline push-up off exercise ball (advanced)
This is a more advanced variation of the decline push-up off the bench. Place your toes on an exercise ball and arms out in front of you so your body is at a decline. Lower down towards the ground, then push yourself back up to the starting position and repeat movement. You really need to use your core to stabilize your body and keep the ball from rolling.

Push-up Variations - Add some creativity to your workout Push-up Variations - Add some creativity to your workout Push-up Variations - Add some creativity to your workout

Below, check out a video demonstration of these moves:

Gina Aliotti

Gina Aliotti is the owner of Gina Aliotti Fitness and co-founder of Devotion Nutrition. She is a professional Figure competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist and fitness consultant. Her passion is to inspire, motivate and teach people how to stay devoted to living a healthy lifestyle, no matter where they are in their journey. Since having her two kids, Gina has adopted NO GYM workouts, proving that it doesn’t take a gym to reach your goals.

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