Standard Pushups

These are the pushups everybody is familiar with: close pushup with your elbows close to your body; wide pushup with arms as wide as you can and the diamond pushup ( both hands under your chest and form a pyramid-like with your hands.

These pushup variations are good for building a strength base to move on to more challenging variations.

Rings Pushup

Start from front support position with your arms turned out 45 degrees and with your feet either on the ground or placed upon a box or bench that is the same height as the ring. Your elbows should be completely straight when you start the pushup. Perform a regular pushup without allowing your body to sag or arch.

Rings Bulgarian Pushup

Start from front support position and when you lower down, try to go wide as you can. When you push back to start position, pull the rings back in. Make sure you keep you back flat during the whole movement.

Rings Pseudo Planche Pushup

Start from front support position and from the shoulders lean forward while keeping your hand as close to your hips as possible without actually touching the hips on your sides. Your hands shouldn’t drift forward and your shoulders shouldn’t drift back during either the ascent or descent. Your hands stay turned outward at all times. The ring should remain clear off the body.

As you progress, you can try this variation without the support of your feet .

Wall Planche

Your Shoulders should be at all times remain in front of the hands and shouldn’t drift back, over or behind the hands. Lean forward and stay there for the entire repetition with your hands in front of your hips.

Planche Pushup

Planche pushup can be preformed on gymnastic rings, parallettes of the floor. This exercise works the triceps, delts, lats, the core, elbows and forearms. Try to maintain your hips level with the shoulders during the ascent and descent of the movement. Straighten the elbows at the top level of the movement.

Wall Maltese Pushup

This is similar to wall pushup with the addition that the arms will now be placed at 45 degrees angle to the body
Try not to allow the body to arch or sag during this movement

Aztec Pushups

Start from mount position supported by your tows and your legs should be straight. Explode off the ground and touch your legs then repeat.

Push-up Grasshoper

This is a combination of a grasshopper exercise and a normal pushup