Push-Up Variations

Most push-up variations are listed in random order. The problem here is that remembering such lists requires rote memorization.

How might push-up variations be organised? By hand and foot position? By anatomical planes of motion? By number of limbs moving?

The way I have grouped the variations below is by using the basic push-up as a prototype, and it’s distinct phases as categories.

The benefit of organising variations in this way is that: (a) fitness professionals may remember more variations; and (b) they may create new variations under each relevant phase or category.

Basic Push-up

1. Start from a high plank position.

2. Bend the arms.

3. Lower the body in one segment.

4. Pause.

5. Extend the arms.

6. Finish in a high plank position.

Variations

• Start.

  • Hands

    • Narrow / Wide / Alternating

    • Parallel / Staggered / Alternating

    • Single / Both / Alternating

    • On Palms / Knuckles / Fingers

    • Fingers pointing Forward / Sides / Back

  • Legs

    • Narrow / Wide / Alternating

    • Parallel / Staggered / Alternating

    • Single / Both / Alternating

    • Single Knee Down / Both Knees / No Support

  • Body

    • Parallel / Incline / Decline

    • Handstand / Planche

• Bend the arms.

  • Speed

    • Slow / Fast

  • Range of Motion

    • Full (Negative Push-up) / Partial

• Lower the body in one segment.

  • Sagittal Plane

    • Pike / Hindu / Dive Bomber

    • Knee Tuck

  • Frontal Plane

    • Left / Right (Typewriter)

    • Circle Clockwise / Anti-clockwise

  • Transverse Plane

    • Knee-to-Elbow (Spiderman)

    • Knee-to-Opposite-Wrist (Rotating)

• Pause.

  • Timing

    • Brief Pause / Long Pause

  • Position

    • Chest to Floor / Almost to Floor

• Extend the arms.

  • Speed

    • Slow / Fast

  • Range of Motion

    • Full / Partial

• Finish.

  • Plyometric

    • Sagittal Plane

      • Hands Clap Single / Multiple

      • Hands Clap in Front / Behind Back (Muay Thai)

      • Single Knee Tuck

        • Under Knee Clap

      • Hands and Feet Jump (Superman)

      • Hands to Knees (Knee Tap)

      • Hands to Feet (Aztec)

    • Frontal Plane

      • Hands Narrow / Wide / Alternating

      • Hands Staggered / Alternating

      • Feet Narrow / Wide / Alternating

      • Side-to-Side

    • Transverse Plane

      • Clockwise / Anti-Clockwise Spin (Tornado)

  • Transition to Other Exercises

    • Arms

      • Low Plank

      • Side Plank

      • Shoulder Tap / Knee Tap

    • Core

      • Sit-up

      • Dorsal Raise

    • Legs

      • Plank Jack

      • Single Leg

        • Knee Tuck

        • Rotating Knee Tuck

      • Mountain Climber

        • Stationary / Lateral / Frontal (Inchworm)

      • Squat Thrust

        • Middle / Sides

      • Lunge Jump

        • Stationary / Frontal / Lateral / Rotating

      • Squat Jump (Burpee)

        • Stationary / Frontal / Lateral / Rotating

---