Pushup variations 55 total

[Rianu]

Hey guys, here is that list some of you requested. enjoy :)

Pushup Variations:

Standard Pushup: Hands shoulder width apart fingers forward or slightly angled outward

Wide Arm pushup: Hands are wider than shoulders fingers forward or slightly angled outward

Close Arm pushup: Hands directly under your shoulders, elbows hug your sides. Fingers point forward

Diamond Pushup: Hands are together with pointer finger and thumb touching. Chest touches center of diamond.

The W pushup: Done with thumbs touching underneath your chest. Similar to Diamond pushups

On Fists: Standard pushup done on fists

On Knuckles: Pushups done on knuckles instead of fingers or fist

Feet Elevated pushup: Pushups done with your feet on a high surface

The jumping pushup: Done like a standard pushup. However at the top you jump off the ground.

Clapping pushup: Started by a jumping pushup followed by a clap in front of you. Can do multiple claps, a clap behind the back, or a clap in front of you and behind the back

The shifting pushup: Start in a wide arm pushup position. From here you are going to lean to one side and do like a one arm pushup. Leave your other arm on the ground but keep most of your weight on your pushup arm. Push straight up and down, then switch sides and do the same on the other arm. Feet should be together.

The tiger pushup: Elbows on the floor underneath your shoulders, forearm straight out in front of you. Similar to a plank. Push up keeping your hands out in front of you, above your head. Can also be done with feet elevated

Pushup onto fingertips: Start in a standard pushup position. As you pushup also push up onto your fingertips, on your way back down make your hand flat again.

Fingertip pushups: Can be done in close, standard, or wide positions. Done on fingertips. Also can be done on less fingers for more difficulty

Bent fingertip pushups: Similar to fingertip pushups but all fingers are bent instead of straight.

Parallel Bar Pushup: Pushups done on parallel bars

Parallette Pushup: Pushups done on parallettes, similar to parallel bar pushup

Rings pushup: Set up blocks level to the rings, and do pushups like parallel bar pushups. Can also be done with rings turned outwards

Atlas Pushup: Done on chairs. Set 3-4 chairs up like a square. One leg/arm on each chair. Chairs should be about the width you’d set your parallel bars, can be wider for variation

The Pseudo-Planche Pushup: Hands are by your hips. Fingers are turned towards your feet. The closer your hands are to your feet the closer it is to a true planche pushup. When you push up your shoulders should be far in front of your hands.

The Planche Pushup: A pushup done from a planche position. Can be done tucked, straddled, or straight.

Medicine Ball pushup: Feet together, both hands on one medicine ball, pushup. Can also be done with feet elevated.

Yoga Ball Pushup: Same as medicine ball, only feet should be elevated to keep your body even.

Double Medicine Ball Pushup: Same as medicine ball pushup except using one ball for each hand.

Pushup with a full turn: Pushup with a jump and a 1/1 twist before landing

Full body jumping pushup: A pushup where you jump and your whole body leaves the ground and lands back in a pushup position

One Arm pushup: Done with feet slightly straddled, the closer they are the more difficult this skill is on your core. Can be done with elbows turned out or in.

One arm one leg pushup: Same as one arm pushup except one leg is in the air.

One arm clapping pushup: Done like a one arm pushup except you jump and hit your chest.

One arm switching pushup: A one arm jumping pushup landing on the other arm. Alternating.

One arm medicine ball pushup: A medicine ball pushup on one arm.

One arm tiger pushup: A tiger pushup done on one arm

One arm fingertip pushup: A one arm pushup done on fingertips

Tuck planche pushup on medicine ball: Tuck planche pushups done on medicine ball.

Grasshoppers: Bounce off your hands and toes staying in a tight pushup position

Frisbee pushup pulls/pushes: Put your feet on a Frisbee. Pull yourself down the floor with your arms. Also can be done by doing jumping pushups all the way. Can also be done both ways forwards and backwards. Can also be done jumping in circles

Dive Bomber Pushups: I don’t feel like explaining these cuz I’m a bum.

One arm dive bombers: DB pushups done on one arm

Diamond Head pushups: Stand up, put hands about a leg’s length in front of your feet. Put hands in a diamond shape. Do a pushup where your forehead touches the diamond and back up

Forward-back swaying pushups: Do a pushup, at the bottom shift your shoulders back and forth a few times then push back up

Forearm extension pushups: Start in a normal pushup position, pushup with your fingers.

Half pushups: Do half a pushup, hold it down for 2 seconds, then push back up.

High bar pushup: Can be done on a high bar or beam, similar to bench press. Do pushups on high bar. Hands forwards or backwards

Ab rollout gizmo pushup: use an ab rollout wheel that uses a handle on each side of the wheel. Do pushups on the wheel

Inverted pushup: Stomach to the ceiling hands on a block do pushups. Primarily for triceps

Handstand pushup: Handstand… pushup… nuff said

Handstand hopping pushup: Handstand, pushup, jump. Good job!

Handstand clapping pushup: HS pushup w/ a hop followed by a clap.

One arm handstand pushup: HS pushup done on one arm

Hands upside down: NOT RECOMMENDED! THESE ARE BAD FOR THE LIGAMENTS AND TENDONS IN YOUR WRIST! Do a pushup with your hands upside down

Burpies: nuff said

1 arm one leg burpies: I like those.

Pushups in a pit: feet on something solid, hands in a foam block pit. Do pushups

Spider pushups: Make your arms and legs as spread out on the floor as possible. Either bounce in this position or do pushups

Straight pushups: Lay down, back facing upwards. Arms straight forward by your ears, Push down with your arms and push up. (similar to end of an ab rollout)

[J.B. II]

eh, are you insane?

[Rianu]

I am. but isn't everyone?

[Honken]

IT'S BACK!!!!

[J.B. II]

IT'S BACK!!!!
it??? what is it??? BRANLE!!!

[Rianu]

IT'S BACK!!!!

you're welcome :good:

[D-Jon_Wagner]

Thanks for the repost, Rianu!

[skainmitsu]

thanks for reposting it rianu


NOTE: u forgot one leg pushups: normal pushups with one leg off the ground
and decline pushups:but almost everyone should no wat it is

[Rianu]

not exactly. decline pushups are the same as feet elevated. those are on there.

[slik]

Ownage.

[Takima]

Hey guys, here is that list some of you requested. enjoy :)

Pushup Variations:

Standard Pushup: Hands shoulder width apart fingers forward or slightly angled outward

Wide Arm pushup: Hands are wider than shoulders fingers forward or slightly angled outward

Close Arm pushup: Hands directly under your shoulders, elbows hug your sides. Fingers point forward

Diamond Pushup: Hands are together with pointer finger and thumb touching. Chest touches center of diamond.

The W pushup: Done with thumbs touching underneath your chest. Similar to Diamond pushups

On Fists: Standard pushup done on fists

On Knuckles: Pushups done on knuckles instead of fingers or fist

Feet Elevated pushup: Pushups done with your feet on a high surface

The jumping pushup: Done like a standard pushup. However at the top you jump off the ground.

Clapping pushup: Started by a jumping pushup followed by a clap in front of you. Can do multiple claps, a clap behind the back, or a clap in front of you and behind the back

The shifting pushup: Start in a wide arm pushup position. From here you are going to lean to one side and do like a one arm pushup. Leave your other arm on the ground but keep most of your weight on your pushup arm. Push straight up and down, then switch sides and do the same on the other arm. Feet should be together.

The tiger pushup: Elbows on the floor underneath your shoulders, forearm straight out in front of you. Similar to a plank. Push up keeping your hands out in front of you, above your head. Can also be done with feet elevated

Pushup onto fingertips: Start in a standard pushup position. As you pushup also push up onto your fingertips, on your way back down make your hand flat again.

Fingertip pushups: Can be done in close, standard, or wide positions. Done on fingertips. Also can be done on less fingers for more difficulty

Bent fingertip pushups: Similar to fingertip pushups but all fingers are bent instead of straight.

Parallel Bar Pushup: Pushups done on parallel bars

Parallette Pushup: Pushups done on parallettes, similar to parallel bar pushup

Rings pushup: Set up blocks level to the rings, and do pushups like parallel bar pushups. Can also be done with rings turned outwards

Atlas Pushup: Done on chairs. Set 3-4 chairs up like a square. One leg/arm on each chair. Chairs should be about the width you’d set your parallel bars, can be wider for variation

The Pseudo-Planche Pushup: Hands are by your hips. Fingers are turned towards your feet. The closer your hands are to your feet the closer it is to a true planche pushup. When you push up your shoulders should be far in front of your hands.

The Planche Pushup: A pushup done from a planche position. Can be done tucked, straddled, or straight.

Medicine Ball pushup: Feet together, both hands on one medicine ball, pushup. Can also be done with feet elevated.

Yoga Ball Pushup: Same as medicine ball, only feet should be elevated to keep your body even.

Double Medicine Ball Pushup: Same as medicine ball pushup except using one ball for each hand.

Pushup with a full turn: Pushup with a jump and a 1/1 twist before landing

Full body jumping pushup: A pushup where you jump and your whole body leaves the ground and lands back in a pushup position

One Arm pushup: Done with feet slightly straddled, the closer they are the more difficult this skill is on your core. Can be done with elbows turned out or in.

One arm one leg pushup: Same as one arm pushup except one leg is in the air.

One arm clapping pushup: Done like a one arm pushup except you jump and hit your chest.

One arm switching pushup: A one arm jumping pushup landing on the other arm. Alternating.

One arm medicine ball pushup: A medicine ball pushup on one arm.

One arm tiger pushup: A tiger pushup done on one arm

One arm fingertip pushup: A one arm pushup done on fingertips

Tuck planche pushup on medicine ball: Tuck planche pushups done on medicine ball.

Grasshoppers: Bounce off your hands and toes staying in a tight pushup position

Frisbee pushup pulls/pushes: Put your feet on a Frisbee. Pull yourself down the floor with your arms. Also can be done by doing jumping pushups all the way. Can also be done both ways forwards and backwards. Can also be done jumping in circles

Dive Bomber Pushups: I don’t feel like explaining these cuz I’m a bum.

One arm dive bombers: DB pushups done on one arm

Diamond Head pushups: Stand up, put hands about a leg’s length in front of your feet. Put hands in a diamond shape. Do a pushup where your forehead touches the diamond and back up

Forward-back swaying pushups: Do a pushup, at the bottom shift your shoulders back and forth a few times then push back up

Forearm extension pushups: Start in a normal pushup position, pushup with your fingers.

Half pushups: Do half a pushup, hold it down for 2 seconds, then push back up.

High bar pushup: Can be done on a high bar or beam, similar to bench press. Do pushups on high bar. Hands forwards or backwards

Ab rollout gizmo pushup: use an ab rollout wheel that uses a handle on each side of the wheel. Do pushups on the wheel

Inverted pushup: Stomach to the ceiling hands on a block do pushups. Primarily for triceps

Handstand pushup: Handstand… pushup… nuff said

Handstand hopping pushup: Handstand, pushup, jump. Good job!

Handstand clapping pushup: HS pushup w/ a hop followed by a clap.

One arm handstand pushup: HS pushup done on one arm

Hands upside down: NOT RECOMMENDED! THESE ARE BAD FOR THE LIGAMENTS AND TENDONS IN YOUR WRIST! Do a pushup with your hands upside down

Burpies: nuff said

1 arm one leg burpies: I like those.

Pushups in a pit: feet on something solid, hands in a foam block pit. Do pushups

Spider pushups: Make your arms and legs as spread out on the floor as possible. Either bounce in this position or do pushups

Straight pushups: Lay down, back facing upwards. Arms straight forward by your ears, Push down with your arms and push up. (similar to end of an ab rollout)
Horror.

[Rianu]

dang... i was hopin someone actually posted something conversation-worthy. but i was mistaken. we need some breakthrough threads right about now...

[TKDGene]

yeah we do, im not a fan of pushups, in fact i suck, i can on ly do 1 one handed pushup, today at work i got beat in armwreseling by 2 girls, so i dont think i have much arm strenght :'( i can lift heavy but i can armwrestle, so i was woundering wish muscle group works durring that activity?

[DaLand]

where are the freaking pictures

[Takima]

Rianu, any reason for doing so many pushups?

[Itachi]

woow dude poep haha

[lyons4398]

anyone kno how to train or do a push up with feet off the ground not like a handstand position but more horizontal i saw some vid online of a guy doin that and its incredible

http://video.google.com/videoplay?docid=-1487395443599514786&q=breakdancer

its at the very end of this video

[the padwan]

that video is unreaal. Those pushups are one of the most impressive demos of strength i've seen.

[Rianu]

Daland why do you need pictures? There is no need for pictures.

tkdgene, arm wrestling is mostly shoulders, and possible biceps. There really isn't anything special to that activity. any exercises that build those muscles will help with arm wrestling.

Takima, i don't do regular pushups any more, they are pretty worthless unless of course i had the goal of saying i can do such and such an amount. This list of pushups is just to give people something to do, i posted it a long time ago and was asked to put it back up. it's just variations for people to mess around with. There isn't anything wrong with pushups, it all depends on a person's goals. I do exercises that will help me gain phenominal bodyweight strength, because i find that to be most useful to me.

Lyons4398 that is bboy junior, that video is EXTREMELY over posted and equally as old. He is doing what is called a planche pushup. if you took the time to read this forum at all you'd find that i have made posts all over the forum about that skill. Since i am the only, or among very few people on this forum who can actually acomplish that feat of strength correctly.

Bboy junior really isn't that impressive. There are bboys that are stronger than he is, he usually doesn't win very often. Also, he NEVER trains his legs, so they weigh almost nothing in respect to the rest of his body. making that much easier for him. not to mention one of his legs is longer than the other (notice his limp when he walks). I've done some research on him because i used to think he was impressive until i realized that he has interesting genetics that almsot help him "cheat"

[Destruction]

i like to refer to the diamont pushup as teh wicked MLMpushup muhahahaha

[Rianu]

Haha... i see where you get that idea. Although diamond is a lot easier to say than MLM...

[Starter Kit]

Hahahahah Penis variations.

[AJCN]

To get huge arms you don't have to do a single push up so screw all that reading and variations, sorry. Push ups are only good for toning your arms muscles but just using your body as a weight.

You get better results from...

Deadlifts, Lat pulldowns to your chest, Shrugs, EZ close grip bench press, Forearm curls and Barbell curls. I'd rather do those than every bloody push up every invented or thought of and it would be quicker too.

[Starter Kit]

What're deadlights?

and this thread had nothing to do with getting huge arms.

[TKDGene]

now it has to do with penis

[AJCN]

I mean't deadlift I've corrected it now, thanks.

Well since when havn't people done push up to get huge arms? Isn't the point of pushs up to get stronger? If this thread is just about "look at me and how many different types of push ups I can do" without benefiting from it, what's the point because everyone already knows there's loads and loads of variations and we don't need show one to tell us the obvious.

[compleks]

You are sorely misguided AJCN.

[J.B. II]

you are so gay

[AJCN]

i don't do regular pushups any more, they are pretty worthless unless of course i had the goal of saying i can do such and such an amount.

Right from the thread starters mouth. They're pointless in his opinion, unless you can say I do 50 and show off, etc I agree, I'd rather bench press or deadlift instead.

That's what I've been trying to say.

[compleks]

Your logic is flawed.

It's the same thing as me telling someone who can bench 500lbs that benching 100lbs is a waste of their time. Why...? because they can bench 500lbs, therefore benching 100lbs is barely a significant warmup.

It's the same thing with pushups. If you can easily do 30-40-50 regular pushups, and are looking to increase strength or size (no they are not the same thing), then regular pushups are a waste of your time. So you progress to a more difficult variation. Bench pressing is essentially the same thing, but it's more convenient, since all you need to do is add weight in order to progress.

[AJCN]

I gald we had this chat compleks. :snooze:

[Rianu]

Hahaha... penis variations.

AJCN... come on dude... don't clutter this forum with comments that had nothing to do with the initial post. Huge arms come from nutrition. What exercise you do to make them tired doesn't make a very big difference.

Secondly, this post was just to list variations of pushups. That was all. It was just to give people some new ideas and something interesting to try. If you're looking to compare pushups to bench press in amount of mass gained then make another thread, cuz that's not what this one is about.

[Honken]

Rianu, in your Strength compilation thingy 2.0, you do some eldbow lever pushups, are thoose bad for your wrists? I can see how regular pushups with hands pointing towards your feet are bad, but does this apply to elbow lever pushups too?

[Rianu]

I have terrible wrists, i don't do any kinds of exercises that are bad for or hurt my wrists. So anything you see in my strength videos isn't overly strenuous on the wrists.

[Rianu]

i hope you can't see... that's gross.

[Ashtar]

Frisbee pushup pulls/pushes: Put your feet on a Frisbee. Pull yourself down the floor with your arms. Also can be done by doing jumping pushups all the way. Can also be done both ways forwards and backwards. Can also be done jumping in circlesCan you explain these some more? I can't picture... is the frisbee on its edge? Is this to rotate or something?

[Rianu]

frisbee is upside down on the floor, toes are in frisbee. you start in pushup position with toes in frisbee.

[chobos bak?]

hahaha this is so dead so im going to coment to boost my post count

hi

pushups are fun

[Khao]

It would be cool if this thread wasn't named "Penis variations 55 total" cause I got it bookmarked on firefox and everybody can see "Penis variations 55..." in my links! :P

[Swartz]

You know you can always rename it silly.

[Khao]

You know you can always rename it silly.

that is too much right.. :dead:

[kristo]

How do you pronounce "planch"?

I've been wondering this for awhile.

[J.B. II]

like "branle"

[Rianu]

planche is pronounced plan-ch. some people pronounce it planj. both are correct for all intensive purposes

[vonschnikets]

u sure know ur pushups :)

[AquaFight]

clapping on the back push-ups: do a push-up and clap ur hands behind ur back.

[old_maverick]

planche is pronounced plan-ch. some people pronounce it planj. both are correct for all intensive purposes

Quite a paradox, giving lessons on correct pronunciation, then using the wrong form of "all intents and purposes" :tongue:

[Mankymon]

pushups rock... i love love them as much as coffee even

[dong]

There's also jumping pushups done alternating the dorsal and ventral surface of hands- I saw it in Drunken Master (Jackie Chan was doing them, go figure), and decided what the hell.

Two years of doing 'em regularly and my wrists are hell strong (it's good practice for bboy- 1990s and hand hops etc.), and I can still play the piano good as ever! Still, do be careful with them, though.

[Kimimaro]

There's also jumping pushups done alternating the dorsal and ventral surface of hands- I saw it in Drunken Master (Jackie Chan was doing them, go figure), and decided what the hell.

Two years of doing 'em regularly and my wrists are hell strong (it's good practice for bboy- 1990s and hand hops etc.), and I can still play the piano good as ever! Still, do be careful with them, though.

*Wishes to see an example of this*

[Theomacho]

There's also jumping pushups done alternating the dorsal and ventral surface of hands- I saw it in Drunken Master (Jackie Chan was doing them, go figure), and decided what the hell.

Two years of doing 'em regularly and my wrists are hell strong (it's good practice for bboy- 1990s and hand hops etc.), and I can still play the piano good as ever! Still, do be careful with them, though.

How the hell do you manage doing the on the dorsal surface? I tried a few times and it hurts like hell. What benefits does this have? And do you have a link so that I can see jackie chan execute that exercise?

[Honken]

It's very popular in chinese martial arts. It aint impossible, it just hurts in the beginning. My old teacher did them on concrete.

[Rianu]

those pushups are bad for the tendons on the backside of your hands. you don't want to do those because they stretch those out and those won't unstretch... bad idea. you're better off doing pushups on your fingertips if you want to make your wrists stronger.

[Theomacho]

those pushups are bad for the tendons on the backside of your hands. you don't want to do those because they stretch those out and those won't unstretch... bad idea. you're better off doing pushups on your fingertips if you want to make your wrists stronger.

Thanks Rianu. Is there any other way than "pushups on fingertips" that I can effectively strengthen my wrists? I've been injuring myself when doing "hands to ground" related tricks and boxing.

[Rianu]

there are plenty of ways. you can hold a pushup position (on your knees if you wish) and basically do pushups just with your wrist, while keeping your arms straight etc. You can also do pushups on small medicine balls, or handstand pushups on them. another exercise you could do would be to just hold a pushup position on your knees, lean forward with your hands also facing forward and then lift the heal of your hand off the ground. that's pretty strenuous on the wrists and shouldn't be done too intensely though.

you can also squeeze a tennis ball, or any variety of weighted exercises. also hanging from a bar is killer for your wrists and forearms. try hanging for 5 minutes... you won't be able to make a fist afterwards :)

[Theomacho]

there are plenty of ways. you can hold a pushup position (on your knees if you wish) and basically do pushups just with your wrist, while keeping your arms straight etc. You can also do pushups on small medicine balls, or handstand pushups on them. another exercise you could do would be to just hold a pushup position on your knees, lean forward with your hands also facing forward and then lift the heal of your hand off the ground. that's pretty strenuous on the wrists and shouldn't be done too intensely though.

you can also squeeze a tennis ball, or any variety of weighted exercises. also hanging from a bar is killer for your wrists and forearms. try hanging for 5 minutes... you won't be able to make a fist afterwards :)

haha sounds like fun... Handstand pushups on medicine balls sound crazy and confuses me a little.
Anyway I did some handstand pushups on my knuckles today. That would contribute to wrist strength/stability, right?

[Rianu]

yeah, it would a little. you can also do it on your fingertips. handstands in general strengthen wrists, but they can also hurt wrists.

[Rahf]

If your wrists hurt from doing handstands, you have weak wrists. Mine used to hurt and now they don't. Wee!

[Kimimaro]

Yeah, a bunch of handstand pushups against a wall cured that problem for me.

[Ashtar]

Someone show me this 1-arm clapping pushup.

Also, couldn't you slap your chest in 2-arm clapping pushups too? Technically it should be called slapping pushup.