Push-ups are a fantastic bodyweight exercise that deserves a spot in everyone’s fitness routine. They’re simple, require no equipment, and target a wide range of muscle groups, including your chest, shoulders, triceps, and core. But don’t be fooled by their apparent simplicity – push-ups can be surprisingly challenging, and there are many push-up variations to cater to different fitness levels.
Here, we will guide you through some of the most effective push-up variations, from beginner-friendly options to advanced exercises, and explore how push-up counter apps can enhance your workouts.
The 7 Best Push-Up Variations from Easiest to Hardest
1. Wall Push-Up
Description: The wall push-up is the easiest push-up form and is perfect for beginners.
How to Perform:
- Stand an arm’s length away from a sturdy wall.
- Place your hands on the wall, with your arms parallel to the floor.
- Bend your arms to lower your body towards the wall.
- Press back to the starting position.
2. Knee Push-Up
Description: This variation is a simplified version of the standard push-up, making it suitable for those building strength with different types of push-ups for beginners.
How to Perform:
- Start in a plank position, then lower your knees to the ground.
- Maintain a straight line from head to knees.
- Bend your arms to lower your shoulders towards the floor.
- Push back up to the starting position.
3. Raised Hands Push-Up
Description: Elevating your hands makes the classic push-up easier by reducing the amount of body weight you need to lift.
How to Perform:
- Place hands on a raised, stable surface.
- Form a diagonal plank position.
- Bend your arms to lower your chest towards your hands.
- Push back to the starting position.
4. Single-Leg Push-Up
Description: This variation increases difficulty by lifting one leg, challenging your balance and core strength.
How to Perform:
- Start in a plank position and lift one leg straight out.
- Perform a push-up while keeping the leg elevated.
- Alternate legs after a set number of repetitions.
5. Plank Push-Up
Description: Combines the benefits of planking and push-ups, enhancing core strength and stability.
How to Perform:
- Begin in a plank position on forearms.
- Press up onto your hands one at a time.
- Return to the forearm plank position.
- Alternate starting arm with each repetition.
6. Raised Feet Push-Up
Description: Elevating your feet increases the challenge by shifting more weight onto your upper body.
How to Perform:
- Place feet on a raised, stable surface.
- Maintain a plank position.
- Lower your body towards the ground.
- Push back to the starting position.
7. Alligator Push-Ups
Description: This is one of the hard push-up variations that involves a crawling motion, adding an extra challenge for coordination and strength.
How to Perform:
- Start in a standard push-up position.
- As you lower into a push-up, move one hand and the opposite foot forward.
- Push back up and repeat, alternating sides as you “crawl” forward.
Remember: Proper form is crucial when performing push-ups to avoid injury and maximize results. Keep your core engaged, back straight, and elbows tucked in close to your body throughout the movement.
Best Push-Up Apps to Track and Improve Your Workout
There are many great push-up apps available to help you track your progress, improve your form, and stay motivated. Here are ten popular options to consider:
Hardcore Push Ups
First up, Hardcore Push Ups for Android. It’s free and comes with 60 workouts that keep ramping up the difficulty. Perfect if you want to progressively challenge yourself. Plus, it tracks your stats so you can see just how far you’ve come.
Push Ups – Fitness Trainer
Next, check out Push Ups – Fitness Trainer, also for Android. The basic version is free, but you can opt for personalized training plans with in-app purchases. It’s great for building muscle and burning fat. And if you need a little extra motivation, it sends you training reminders to keep you on track.
Hundred Push-ups
If the structure is your thing, give a Hundred Push-ups for Android a try. It’s a solid 6-week program designed to boost your overall health and push-up performance. Users love how it keeps the momentum going and lays out a clear path to progress.
0-100 Push-ups Trainer
For a fun and engaging option, go with 0-100 Push-ups Trainer on Android. You can get the base version for free and access additional features with in-app purchases. It hooks you with challenges and rewards like motivational badges that keep you committed to crushing those push-up goals.
Runtastic Push-Ups PRO
Finally, if you’re serious about push-up training, invest in Runtastic Push-Ups PRO for Android or iOS. This push-up tracker app counts your reps and stores your personal records. With detailed progress tracking, you’ll have everything you need to stay on top of your game.
So, push-ups are a simple and effective exercise to include in your home workout. Using different push-up variations, you can work on various muscle groups and increase the challenge as you get stronger. Push-up counter apps help track your workouts, provide form guidance, and keep you motivated.
Start incorporating push-ups into your routine today. With commitment and the right app, you can enjoy the many benefits of this exercise. Begin with a few reps and gradually increase the difficulty. Always listen to your body and take rest days when needed.