Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms.
You don’t need any equipment to get started with pushups. They’re suitable for beginners and individuals who are more advanced with exercise.
Progressing to pushups
While you may be familiar with standard pushups, there are many variations that may help you get started, progress, or increase difficulty.
Try doing a set of 10 to 15Trusted Source of each exercise, rest, and then do another set of 10 to 15. Performing fewer pushups with correct form will be better over time than completing many with poor form.
Here are five pushup variations that increase in difficulty.
1- Wall pushups
Doing a standing pushup against the wall is a good starting place if you’re new to this move. By standing, you put less pressure on your joints.
- With your feet shoulder-width apart, stand about an arm’s length away from a wall.
- Place your palms on the wall as you lean forward into a standing plank position. Your arms should be shoulder height and shoulder-width apart.
- Inhale as you bend your elbows and slowly move your upper body toward the wall while keeping your feet flat on the ground.
- Hold this position for a second or two.
- Exhale and use your arms to push your body slowly back to your starting position.
2- Seated push-ups
To work on stability in your shoulders, try pushups from a seated position.
- Sit on a bench with your palms down, arms at your side. Your feet should rest comfortably on the ground with your knees bent.
- Using your arms, push down into your palms so that your body lifts up — still in the seated position. Your hips and butt should be just a half inch or so off the bench.
- Lower back down to your starting position and repeat.
3- Kneeling pushups
Balancing on your knees instead of your feet is another good modification while you build your strength.
- Begin in a hands and knees position with your gaze at the floor.
- Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart.
- Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted.
- Pause for a second in the lowered position — your chin may lightly touch the ground.
- Exhale as you push up from the ground to your starting position.
4- Standard pushups
Fully extending your legs increases the difficulty of this move by adding more body weight. One study showed that the “ground reaction force” or how much weight you push is 64 percent of your body weight with standard pushups. To compare, a kneeling pushup is 49 percent.
- Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.
- Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
- Pause for a second in the plank position — keep your core engaged.
- Inhale as you slowly lower back to your starting position.
5- Incline pushups
If you want to really challenge your upper body, try incline pushups. You’ll need a stable surface on which to place your hands.
- Place your hands on the edge of the elevated surface. A bench, step, or other sturdy platform are good options.
- Step your feet back so your legs are straight and your arms are perpendicular to your body.
- Inhale as you slowly lower your chest to the edge of your platform.
- Pause for a second.
- Exhale as you push back to your starting position with your arms fully extended.
You can further increase difficulty by using a medicine ball, BOSU or balance ball, or suspension trainer. Doing so will make your body work harder to stabilize, taxing muscles even more.
