Arm Up Ass
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Some people hear “advanced push-up variations” and think of balancing a beer on their head while banging out 50 quick ones at a party.
And sure, that sounds like a fun time as far as it goes.
But if your push-up game is already strong, chances are you could use some new exercises to keep developing your pressing strength.
(If your push-ups could use some work, go check out our push-up tutorial!)
The variations we’ll show you in this article aren’t just fancy party tricks (though they’ll definitely help you in that department!). They’re some of my favorite exercises for building advanced pressing strength.
There are countless “Push-Up Variations” tutorials out there on the interwebz, each one trying to outdo the one before with the number of variations included.
Seriously, I recently saw a “75 Push-Up Variations” video on Facebook, followed a couple of days later by a “101 Push-Up Variations” video from another company–literally nobody needs that many push-up variations.
So, that’s not the purpose of this article. At all.
I’m not going to claim these are the best or the coolest or the most unique push-up variations. But the exercises I’ve included are some of my favorite variations for safely working up to advanced training goals.
Below we’ll go through each of these exercises in detail, focusing on who should be doing which exercises and the benefits of each.
What's your primary physical/training activity?
Of course, adding 20 new exercises to your routine at once wouldn’t make much sense and would be a recipe for burnout and injury.
So, here you can see how to choose the right exercises based on your goals:
These exercises are obviously advanced and not meant for beginners. But even if you have sufficient strength and training experience to work on these exercises, but still struggle with them, you may need to overcome some of the following common barriers:
Work on the linked routines for the areas you’re experiencing trouble with, and you’ll see great improvement in your pressing strength.
The wide push-up is a challenging exercise that targets the pecs, with less of an emphasis on the triceps than in standard push-ups.
If you’re specifically looking to target your pecs, either from a strength standpoint or a physique standpoint, the wide push-up is a great exercise for you.
This variation is a great option for working around injuries in the wrists or shoulders. It targets similar muscles as you would in a standard push-up, while releasing some of the pressure on your joints.
If you have any injuries or experience discomfort in your wrists, shoulders, or even elbows when practicing standard push-ups, this might be a good option for you.
Let’s face it–mastering the superman push-up will make you feel like superman. It’s a crazy challenge to the core and lats, and is definitely not for the faint of heart.
If you’re looking for an advanced challenge, particularly for your core, you’ll love this exercise. If your core strength could still use some work, I recommend working on the hollow body hold.
What's your primary physical/training activity?
This variation is excellent for building explosive strength, as you press your body off the ground with speed and power to bring your hands together and back down to the ground.
If you do CrossFit or any other sports that require explosive strength, the clapping push-up will be a fantastic supplement to your training. It’ll help you build the power you need for your favorite activities.
While the walking push-up may not seem as explosive as the clapping push-up, it’s also a great way to build power. With each step, you have to propel your body forward with strength and control.
This is a great variation for martial artists who do a lot of grappling or groundwork, as it will make you incredibly strong while moving on the ground.
This push-up variation is one of our favorite advanced locomotive exercises to help build amazing pressing strength. It’s a natural progression from the Bear Walk.
The spiderman push-up is a great way to build motor control, mobility, and coordination. Similar to the walking push-up, this is a good variation for grapplers. It also works well for climbing, as we explain in this tutorial.
In addition to improving pressing strength, the scorpion push-up is a great way to improve mobility through the anterior side of the body. As you extend one leg, you’ll stretch that entire side of the body, including the hip flexor and torso.
This is another great variation for anyone who does a lot of groundwork or grappling, or for anyone who wants to improve their hip mobility in particular.
This is the first variation I recommend working on if you eventually want to get a single arm push-up. It may not seem related to the single arm push-up at all, but if you think about the positioning of the arm in the single arm push-up, it’s quite similar to the narrow push-up.
If you’ve got the single arm push-up as a goal, the narrow push-up is a good place to start. It’s also a good variation for targeting triceps strength. And if you do a lot of bench pressing, the narrow push-up will help with that.
What's your primary physical/training activity?
In this next variation for the single arm push-up, you’ll start working on loading one side of your body in the bottom position.
The bottom position of the push-up (and the single arm push-up) tends to be the weakest position for most people, so it’s beneficial to work on that part of the exercise. If you want to work toward a single arm push-up or improve any other push-up variation, the side to side push-up will be good for you.
This variation targets many angles of shoulder mobility under load. It will also help you work up to a single arm push-up, as you are beginning to isolate pressing to one side.
Anyone who wants to improve shoulder mobility and strength will do well with the around the world push-up. It’s also a good way to get comfortable with isolating pressing on one side of the body, so it will help you work on single arm strength.
The screw up push-up targets shoulder and elbow strength through a wide range of motion. It may take some time to get used to this one, as you may not be used to such deep extension and flexion in these areas.
This is another variation that’s great for working toward the one arm push-up. It’s also another good one for grapplers. To prevent injuries, be sure to work on your shoulder mobility before attempting this variation.
For this variation, I recommend placing the hands on something that will slide easily along the ground, as I demonstrate in the video.
As you get more comfortable with the previous variations for working toward the one arm push-up, this variation will be a good added challenge. You’ll load one side of your body in the bottom position.
The second version of the archer push-up is quite a bit more challenging than the first version. Rather than lowering yourself before extending the arm, those actions will happen simultaneously. This is a great variation for working up to the single arm push-up.
If you’re working up to the single arm push-up, this variation is an important one for learning to move your body with control as you load one side of the body.
What's your primary physical/training activity?
The staggered push-up is the last progression before you’re ready to work on the single arm push-up–exciting! This variation will get you ready for loading one arm, and it’s a great challenge in and of itself.
Pretty much anyone who wants to master the single arm push-up will have to spend some time working on the staggered push-up. It’s an essential progression before working on the full movement.
Here it is–the culmination of what you’ve been working on. The single arm push-up is one of the more impressive bodyweight strength exercises. I mean, it’s not as impressive as the no arm push-up, but I couldn’t demonstrate that one on video 😉
This is an advanced exercise, so you should only practice the single arm push-up once you’re comfortable with the other progressions, and you’ve developed significant single arm strength and control.
This is one of my all time favorite exercises, and it is a lot harder than it looks. While I have it listed above as being good for working toward the planche, because of the forward lean, the hollow body push-up is good for building all around strength for many other goals.
Honestly, this variation is good for almost anyone to practice, once you’ve got your regular push-up down. Working on the hollow body position will help you with everything from handstands to pull-ups to planches.
The mountain climber push-up is a serious challenge for the core, and will help you improve the forward lean position for planche work.
This is another variation that can be beneficial for just about anyone who’s already quite strong with standard push-ups. The forward lean position will help you feel more comfortable with working up to the planche.
What's your primary physical/training activity?
For this variation, you’ll get into a tuck planche position, then do push-ups from that position. If you need help working up to a tuck planche position, see our full tutorial.
Planche work is quite advanced, so this variation requires a relatively high amount of base level strength and control.
This next progression toward the planche allows you to use the feet as training wheels, as you get comfortable with extending the legs with your body in a forward lean position.
Obviously, this is the next progression toward dynamic planche work, so make sure you’re comfortable with the previous progression before working on this one.
As I said in the video, this is my absolute favorite push-up variation. It’s a tuck planche push-up to a planche, back to a tuck planche push-up. This one is an impressive party trick that demonstrates very good upper body strength.
This variation is really only possible once you’re fairly comfortable with planche variation work, you’ll need to have put a lot of time under your belt with that before attempting this.
We’ll be honest: most of the variations here aren’t attainable for most people. And even if you get strong enough to perform them, there’s a point of diminishing returns when it comes to practicality beyond a certain level.
For most people, it’ll be much more important to develop your strength in a smaller number of very basic exercises.
Our program, Integral Strength, is designed to help you do just that.
Over eight weeks, Integral Strength will help you build the kind of strength that carries over into demanding physical skills and dynamic sports.
Build Practical Strength with Bodyweight Exercises
After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life.
As Head Coach at GMB Fitness, his mission is to show everyone that you can define your own fitness as a sustainable and enjoyable part of your life. He loves handstands, dogs, and hiking.
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Arm Up Ass
