100 Push Up Variations For Chest, Triceps, And Shoulders

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Push Up Progressions For Beginners And Advanced

On today’s episode of Live Lean TV, I’m sharing the best 100 push up variations for chest, triceps, and shoulders.

These push up progressions can be used for beginners and advanced trainees looking to build muscle.

I’ve separated the push variations into the following 4 push up categories:

  1. No equipment push up variations (exercises 1-29)
  2. Push up variations using equipment (exercises 30-68)
  3. Push up exercise combos (exercises 69-91)
  4. Beginner push up variations (exercises 92-100)

Let’s jump into the best 100 push up variations for chest, triceps, and shoulders.

100 Push Up Variations For Chest, Triceps, And Shoulders

If you want the full step-by-step instructions on how to safely and correctly do every push up variation click on the exercise name links below.

  1. Corkscrew Push Up
  2. Plank Tricep Push Up
  3. Rebound Push Up
  4. Staggered Push Up
  5. Staggered Isometric Push Up
  6. Walking Staggered Push Up
  7. Plyometric Push Up
  8. Plyometric Push Up Jack
  9. Wide To Narrow Plyometric Push Up Jack
  10. Superman Push Up
  11. Clapping Push Up
  12. Back Clap Push Up
  13. Front Clap To Back Clap Push Up
  14. Rolling Push Up
  15. Around The World Push Up
  16. Wide Grip Push Up With Fingers Pointing Outward
  17. Close Grip Push Up
  18. Plyometric Tricep Push Up
  19. Push Up Shoulder Tap
  20. Side To Side Moving Push Up
  21. Hindu Push Up
  22. Side To Side Push Up
  23. Diamond Push Up
  24. Pike Push Up
  25. Feet Elevated Shoulder Press Push Up
  26. Push Up
  27. Tricep Push Up
  28. Spiderman Push Up
  29. Wide Grip Push Up
  30. Weight Vest Push Up
  31. Weight Vest Plyometric Push Up
  32. Weighted Push Up (With A Plate)
  33. Resistance Band Push Up
  34. TRX Push Up
  35. TRX Atomic Push Up
  36. Decline Push Up
  37. Isometric Incline Push Up (Bottom Position)
  38. Incline Clapping Push Up
  39. Push Up Burpee Box Jump
  40. Box Jump With Incline Push Up
  41. Plyometric Incline Push Up On Step
  42. Dumbbell Tricep Push Up With Bottom Isometric Hold On Bench
  43. Plyo Box Push Up
  44. Uneven Push Up (With A Step)
  45. Box Crossover Push Up
  46. Single Leg Decline Push Ups
  47. Bosu Push Ups
  48. Swiss Ball Decline Push Up
  49. Medicine Ball Rolling Push Up
  50. 1 Arm Sliding Push Up
  51. Alternating Single Leg Single Arm Slider Push Up
  52. Slider Mountain Climber Push Up
  53. Single Arm Circle Slider Push Up
  54. Single Arm Spiderman Slider Push Up
  55. Slider Push Up Fly
  56. Agility Ladder Wide To Narrow Plyometric Push Up Jack
  57. Agility Ladder Moving Push Up With Plank Knee Tuck
  58. Agility Ladder Moving Push Up Bottom Burpee
  59. Agility Ladder Bear Crawl With Feet In And Out And Pike Push Up
  60. Agility Ladder Single Leg Shuffle With Backward Hops And Push Up Burpee
  61. Dumbbell Tricep Push Up With Bottom Isometric Hold
  62. Push Up Shoot Through Tricep Dip
  63. Push Up Renegade Row
  64. Push Up (Gripping Barbell)
  65. Lateral Burpee Push Up Over The Bar
  66. Jump Burpee Push Up With Pull Up
  67. Stairs Push Up Lunge
  68. Stairs Walking Push Up
  69. Plank Superman Push Up Combo
  70. Speed Skater Push Up Burpee
  71. Hand Walkout Shoulder Push Up
  72. Push Up With Plank Knee Tuck
  73. Beginner Burpee Push Up
  74. Burpee Push Up
  75. Jump Burpee Push Up
  76. Burpee Push Up Tuck Jump
  77. Sprawl Jump Burpee Push Up
  78. Star Jump Burpee Push Up
  79. Double Push Up Burpee
  80. Side To Side Jump Burpee Push Up
  81. Scissor Hop Burpee Push Up
  82. Speed Skater Floor Tap With Push Up
  83. Medicine Ball Burpee Push Up
  84. Medicine Ball Jump Burpee Push Up
  85. Feet Criss Cross With Floor Tap To Tuck Jump To Hand Walkout Push Up
  86. Side Kick Burpee Push Up
  87. High Knee Sprint With Push Up
  88. Divebomber Push Up With Straight Arm Plank Knee Tuck
  89. Hand Walkout With Tricep Push Up
  90. Push Up With Knee To Elbow Crunch
  91. Push Up With Mountain Climber
  92. Incline Push Up
  93. Push Up On Knees
  94. Diamond Push Up On Knees
  95. Medicine Ball Rolling Push Up On Knees
  96. Wide Grip Push Up With Fingers Pointing Outwards On Knees
  97. Side To Side Moving Push Up On Knees
  98. Close Grip Push Up On Knees
  99. Spiderman Push Up On Knees
  100. Dumbbell Tricep Push Up With Bottom Isometric Hold On Knees

We post new step-by-step exercise demonstrations videos on our Live Lean TV Daily Exercises YouTube channel, so go subscribe here.

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Now I want you to go watch this video on How To Do A Push Up Correctly For Beginners To Advanced.

How To Do A Push Up Correctly For Beginners To Advanced

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Question Of The Day:

  • What is your favorite push up variation?

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