16 Push-Up Variations to Build Strength for Every Fitness Level and Goal

Welcome to Modify This Move, the ongoing series where you'll find everything you need to amend a standard exercise to meet your goals, your body, and your mood. Each story breaks down how to perform a foundational fitness move, then offers various modifications based on your current fitness or energy level, present or prior injuries, or the muscles you want to target most. So check your ego at that door and ensure every workout meets you where you're at today.

The power behind this foundational exercise is simply a fact: Push-ups put the muscles in your arms, chest, and shoulders to the test, according to the American Council on Exercise.

This go-to exercise also works wrist mobility and improves core strength and stability, says Phyllicia Bonanno, a SWEAT yoga instructor. "While you're lowering, you're tapping into your strength to keep everything in one straight line," she explains. Translation: The push-up is a multifunctional move that's more than deserving of a spot in your fitness routine.

That said, the traditional push-up isn't the only way you can nab those strength-building benefits. Whether you're unfamiliar with the exercise or you're a seasoned athlete, you can opt for push-up variation to meet your needs.

Ready to give the upper-body exercise a shot? Follow the instructions below to master the traditional push-up, and then watch as Bonanno demonstrates how to switch up the exercise with five different push-up variations that work for all abilities and fitness goals. Then, if you're looking for even more options, there are 11 additional variations to help you mix it up and add some challenges as you build strength.

How to Do a Push-Up

A. Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.

C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

D. Push away from the floor to return to the starting position.

5 Push-Up Variations

While the standard push-up is often seen as a staple exercise, it's not everyone's cup of tea. That's why you should feel comfortable testing out push-up variations and finding one (or a few) that makes you feel powerful and pain-free.

Here, you'll find push-up variations that scale the exercise up or down, including push-up variations for wrist and elbow pain, push-up variations to improve your balance, and push-up variations to challenge your core. No matter which option you choose, continue checking in with your body as you power through your reps. "If you feel any pain or anything doesn't feel good, just stop doing it," suggests Bonanno. "Go back to doing the regular push-up or try another one that feels right to you."

Push-Up Variation to Scale Down: Knee Push-Up

If you're a total newbie to push-ups or you want to nail down your form, consider trying this push-up variation. "Resting your knees takes away some of the weight when you're lowering to the floor," says Bonanno, so it's a bit less challenging on your core and upper body.

A. Start in a table-top position on the floor with hands directly under shoulders and knees under hips. Walk knees back until body forms a straight line from head to knees, then rest tips of toes on the floor.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Push elbows out so arms form a 45-degree angle to body.

C. Look down and slightly forward to keep neck neutral and engage core. Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

D. Push away from the floor to return to the starting position.

Push-Up Variation to Level Up: Spiderman Push-Up

This push-up variation is sure to leave your core quivering. To perform the exercise, you'll draw one knee toward your armpit while lowering down into a push-up, so your core has to work even harder to keep you stable, says Bonanno. Plus, your arms will have to support even more weight throughout the move, so expect your biceps to fire up, too, she adds.

A. Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads.

C. Push elbows out so arms form a 45-degree angle to body. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe.

D. Slowly bend at elbows to lower body and simultaneously lift left foot off the floor and drive left knee up to tap left elbow, stopping about 3 inches above the floor.

E. Push away from the floor and extend left foot back to the floor to return to the starting position. Repeat on the opposite side.

Push-Up Variation for Wrist Pain: Push-Up On Dumbbells

When you're experiencing aches and pains in your wrists, consider testing this push-up variation, which involves gripping onto the handles of a pair of dumbbells. In doing so, you'll remove some of the pressure from your wrists, keeping your pain in check, says Bonanno.

A. Start in a high plank position on the floor with hands resting on dumbbells directly underneath shoulders and legs extended, feet hip-width apart.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.

C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

D. Push away from the floor to return to the starting position.

Push-Up Variation for Elbow Pain: Triceps Push-Up

Rather than pushing your elbows out at your sides, you'll keep them tucked next to your ribcage in this push-up variation. As a result, this exercise is less likely to aggravate any existing elbow pain. Another perk? This slight tweak to your form also helps build strength in the triceps, says Bonanno.

A. Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads.

C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Keeping biceps close to sides, slowly bend at elbows to lower body, stopping about 3 inches above the floor.

D. Push away from the floor to return to the starting position.

Push-Up Variation to Improve Balance and Core Stability: Medicine Ball Push-Up

Placing your hands on top of a small, rolling medicine ball — rather than the solid floor — turns the traditional push-up into a serious stability challenge and balance-building exercise, says Bonanno. Specifically, your core will have to work overtime to keep your body steady.

A. Start in a high plank position on the floor with hands resting on a medicine ball directly underneath chest and legs extended, feet hip-width apart.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.

C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body, stopping about 3 inches above the floor.

D. Push away from the floor to return to the starting position.

Photography and art: Jenna Brillhart
Model and fitness expert: Phyllicia Bonanno
Hair and makeup: Tee Chavez
Wardrobe: Aerie

4 Knee Push-Up Variations

Add some variety the the knee push-up variation and up the challenge with the following variations from Holly Rilinger, creator of LIFTED.

See images of these knee variations and get even more options with the 30-Day Push-Up Challenge from Rilinger.

Knee Tempo Push-Up Variation

A. Start in a modified plank position with hands directly under shoulders and knees on the floor. Rest tips of toes on the floor.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Push elbows out so arms form a 45-degree angle to body.

C. Slowly lower body, counting to three, and stop 3 inches above the floor. Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.

D. Push away from the floor to return to the starting position in one second. Do 15 reps.

Knee Push-Up Variation with Shoulder Tap

A. Start in a modified plank position with hands directly under shoulders and knees on the floor. Rest tips of toes on the floor.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Push elbows out so arms form a 45-degree angle to body.

C. Slowly lower body and stop 3 inches above the floor. Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.

D. Push away from the floor to return to the starting position.

E. Keeping left hand planted on the floor and core engaged, bring right hand up and quickly tap left shoulder, then lower it back to the floor. Repeat on the opposite side. That's one rep.

Knee Plyo Push-Up Variation

A. Start in a modified plank position with hands directly under shoulders and knees on the floor. Rest tips of toes on the floor.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Push elbows out so arms form a 45-degree angle to body.

C. Slowly lower body and stop 3 inches above the floor. Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.

D. Push away from the floor and quickly lift hands off the ground, creating a jumping motion. Drop them back on the floor. That's one rep.

Kneeling Triceps Push-Up

A. Start in a modified plank position with hands directly under shoulders and knees on the floor. Rest tips of toes on the floor.

B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears.

C. Keeping arms close to sides, slowly lower body and stop 3 inches above the floor. Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.

D. Push away from the floor to return to the starting position.

7 More Variations to Level Up

Looking for an added challenge? Make it harder with these variations to up-level your push-ups.

Push-Up with Alternating Side Plank

A. Start in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart.

B. Look down to keep neck neutral and slowly lower body, stopping 3 inches above the floor. Keep core engaged throughout the movement, ensuring body forms a straight line from head to toe.

C. Quickly push back up into a high plank. Lift right arm up toward the ceiling and rotate upper body to come into a side plank on left side, keeping both feet on the floor.

D. Lower right arm down to the floor and reverse the rotation of upper body to return to the starting position. That's one rep. Do about 15 reps, then alternate sides.

Hand Release Push-Up Variation

A. Start in a high plank position with hands directly underneath shoulders and legs extended, feet hip-width apart.

B. Look down to keep neck neutral and slowly lower body to the floor.

C. Quickly lift hands off the floor, lower them back down, then push off the floor to return to the starting position. Keep core engaged throughout the movement, ensuring body forms a straight line from head to knees.

Feet on Medicine Ball Push-Up Variations

Placing a medicine ball under one or both feet offers a serious stability challenge.

A. Start on your hands and knees with a medicine ball right behind you.

B. Reach back and put one foot on the ball. Engage your core, lift up your second foot and perform a pushup.

Two Additional Medicine Ball Variations

Put only one foot on the ball at a time; or use two medicine balls and perform a push-up with a ball under each foot.

Diamond Hand Push-Up Variation

Considered one of the most challenging pushup variations, the diamond hand position places the majority of the resistance on your triceps.

A. Position your hands close together so that your index finger and thumbs create a diamond shape directly beneath your chest. Position your feet slightly wider than shoulder-width apart to help you balance.

B. Lower your body to the ground, keeping your back straight, and then push back up. (Don't sag through your shoulders. Only go as far as you can while maintaining proper form.)

One-Armed Push-Up Variation

A. Get into a pushup position, but place one hand on the small of your back and the other hand on the floor under the middle of your chest.

B. Lower your body as you maintain a straight body position and then push back up. Only go as far as you can while maintaining proper form.

Ways to Make Push-Up Variations Easier

Modified push-ups still offer similar benefits to a standard push-up and are a great way to build up strength. Try to choose a push-up variation that leaves you feeling strong and comfortable.

Regardless of your reason, there's no shame in modifying your workout to meet your current needs, abilities, and goals.

Options include:

• Kneel: Lower your knees to the ground to take some of the pressure off your upper body so you can maintain proper form.
• Stand: Stand with your arms on the back of chair or on a wall. Engage your core as you bend your elbows and move toward the surface.
• Lower only part way: Decrease the motion to only lower a half or quarter of the way. Go only as far as you can while maintaining proper form.

Ways to Make Push-Up Variations Harder

There are things you can do during a push-up or push-up variation to make them even more difficult. This includes:

• Elevate your feet: Place your feet ball or other elevated surface.
• Create a stability challenge: Use a medicine ball under your arms or feet.
• Add Weights: For variations with taps or arm lifts, lift a dumbbell; or wear a weighted vest.
• Go slower: Take your time on the way up and down to increase the burn.
• Add combinations: Transition between different variations in a series.