Jul 09, 2025
Aarushi BhaduryStand facing a wall, hands on it at shoulder height. Bend your elbows to lean in, then push back. This easy variation helps beginners learn the basic push-up movement safely.
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Place your hands on a raised surface like a table or step. The higher the surface, the easier. This variation reduces the body weight you lift, making it a good step before floor push-ups.
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Start on your hands and knees, keeping your back straight. Lower your chest by bending elbows, then push up. This reduces effort while teaching proper form on the floor.
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Begin in a plank position, hands slightly wider than shoulders. Keep your body straight as you lower your chest. Push back up from the floor. This is the classic full-body push-up.
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Elevate your feet on a chair or bench. The higher your feet, the harder it gets. This variation shifts more weight to your upper body, challenging shoulders and upper chest more.
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Perform a standard push-up but with your hands much wider than shoulder-width. This position puts more emphasis on your chest muscles, giving them a greater stretch and workout.
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Form a diamond with your thumbs and index fingers under your chest. Keep elbows tucked. This intensely targets your triceps and inner chest muscles for a tough challenge.
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As you lower, bring one knee towards your elbow, alternating sides. This variation works your core and hip flexors while still strengthening your chest and triceps.
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Extend one arm further out, keeping it mostly straight. Bend only the other elbow to lower yourself, shifting weight. This builds strength in one arm, preparing you for harder moves.
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The ultimate test! Place one hand behind your back. Lower and push up using only one arm. This requires immense core stability and significant upper body strength.
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