Sussex Performance Centre

7 Push Up Variations You May Not Know

The humble push-up is one of the greatest general conditioning exercises for the training at home or outdoors, and you can do them anywhere, no equipment required.

Push-ups target the chest, shoulders, and triceps and work your core, back, and legs. They pack a serious punch for such a seemingly simple exercise, but you aren’t doing yourself any favours if your form isn’t dialled in.

SPC Performance Coach Harry Short brings you his 7 favourite push up variations he likes to use himself and with his SPC Youth members. Give them a go and let us know how you get on!

The Banded Push Up

  • A resistance band is required
  • Place resistance band behind shoulder blades
  • Loop the band through the hands

The Ball Push Up

  • Two balls required
  • Balls are placed shoulder width apart
  • Focuses on your shoulder stability

The Foam Roller Push Up

  • Perform repetitions on each arm
  • More advanced exercise
  • Perform on knees before trying the full version

The Partial Push Up

  • Great for a workout finisher
  • Can use any piece of equipment to touch the chest upon

The Split Stance Push Up

  • One hand  placed close to you, one hand placed further away
  • More advanced exercise

The Russian Push Up

  • Start on your forearms
  • Focus in placed more the triceps and shoulders
  • Avoid if you have shoulder issues

The Superman Push Up

  • Raise arms (one at a time) after each repetition
  • Use any piece of equipment you can get around your house

Let us know how you get on!

As always, stay healthy, stay safe and stay at home.

Have you listened to our podcast yet? 

Top 10 Superfoods for a Healthier You: What to Eat for Optimal Well-being
The Winning Combination: Achieving Weight Loss through Exercise and Comprehensive Nutrition
The 4 Best Supplements For Muscle Growth
This Is How You Determine What Time Of Day Is Best For You To Exercise