100 Push Up Variations For Chest, Triceps, And Shoulders
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:
- No equipment push up variations (exercises 1-29)
- Push up variations using equipment (exercises 30-68)
- Push up exercise combos (exercises 69-91)
- 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.
- Corkscrew Push Up
- Plank Tricep Push Up
- Rebound Push Up
- Staggered Push Up
- Staggered Isometric Push Up
- Walking Staggered Push Up
- Plyometric Push Up
- Plyometric Push Up Jack
- Wide To Narrow Plyometric Push Up Jack
- Superman Push Up
- Clapping Push Up
- Back Clap Push Up
- Front Clap To Back Clap Push Up
- Rolling Push Up
- Around The World Push Up
- Wide Grip Push Up With Fingers Pointing Outward
- Close Grip Push Up
- Plyometric Tricep Push Up
- Push Up Shoulder Tap
- Side To Side Moving Push Up
- Dive Bomber Push Up
- Side To Side Push Up
- Diamond Push Up
- Pike Push Up
- Feet Elevated Shoulder Press Push Up
- Push Up
- Tricep Push Up
- Spiderman Push Up
- Wide Grip Push Up
- Weight Vest Push Up
- Weight Vest Plyometric Push Up
- Weighted Push Up (With A Plate)
- Resistance Band Push Up
- TRX Push Up
- TRX Atomic Push Up
- Decline Push Up
- Isometric Incline Push Up (Bottom Position)
- Incline Clapping Push Up
- Push Up Burpee Box Jump
- Box Jump With Incline Push Up
- Plyometric Incline Push Up On Step
- Dumbbell Tricep Push Up With Bottom Isometric Hold On Bench
- Plyo Box Push Up
- Uneven Push Up (With A Step)
- Box Crossover Push Up
- Single Leg Decline Push Ups
- Bosu Push Ups
- Swiss Ball Decline Push Up
- Medicine Ball Rolling Push Up
- 1 Arm Sliding Push Up
- Alternating Single Leg Single Arm Slider Push Up
- Slider Mountain Climber Push Up
- Single Arm Circle Slider Push Up
- Single Arm Spiderman Slider Push Up
- Slider Push Up Fly
- Agility Ladder Wide To Narrow Plyometric Push Up Jack
- Agility Ladder Moving Push Up With Plank Knee Tuck
- Agility Ladder Moving Push Up Bottom Burpee
- Agility Ladder Bear Crawl With Feet In And Out And Pike Push Up
- Agility Ladder Single Leg Shuffle With Backward Hops And Push Up Burpee
- Dumbbell Tricep Push Up With Bottom Isometric Hold
- Push Up Shoot Through Tricep Dip
- Push Up Renegade Row
- Push Up (Gripping Barbell)
- Lateral Burpee Push Up Over The Bar
- Jump Burpee Push Up With Pull Up
- Stairs Push Up Lunge
- Stairs Walking Push Up
- Plank Superman Push Up Combo
- Speed Skater Push Up Burpee
- Hand Walkout Shoulder Push Up
- Push Up With Plank Knee Tuck
- Beginner Burpee Push Up
- Burpee Push Up
- Jump Burpee Push Up
- Burpee Push Up Tuck Jump
- Sprawl Jump Burpee Push Up
- Star Jump Burpee Push Up
- Double Push Up Burpee
- Side To Side Jump Burpee Push Up
- Scissor Hop Burpee Push Up
- Speed Skater Floor Tap With Push Up
- Medicine Ball Burpee Push Up
- Medicine Ball Jump Burpee Push Up
- Feet Criss Cross With Floor Tap To Tuck Jump To Hand Walkout Push Up
- Side Kick Burpee Push Up
- High Knee Sprint With Push Up
- Divebomber Push Up With Straight Arm Plank Knee Tuck
- Hand Walkout With Tricep Push Up
- Push Up With Knee To Elbow Crunch
- Push Up With Mountain Climber
- Incline Push Up
- Push Up On Knees
- Diamond Push Up On Knees
- Medicine Ball Rolling Push Up On Knees
- Wide Grip Push Up With Fingers Pointing Outwards On Knees
- Side To Side Moving Push Up On Knees
- Close Grip Push Up On Knees
- Spiderman Push Up On Knees
- 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.
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Question Of The Day:
- What is your favorite push up variation?
Share your experiences in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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