5 Pushup Variations for Better Fitness Outcome

One of the first basic exercises that most people learn is the pushup. It is commonly done by those people who want to get into shape.

However, standard pushup does not last for long and you will always want another challenging routine as you build muscle and get strong. So what would you do when the time comes that the ordinary pushup no longer satisfies your body sculpting needs?

Speech coach Martin Rooney advises that when that time comes, you can add variety to the pushup in order to make it more challenging to achieve better lifetime fitness outcome. He says that additional challenges to your shoulders, abs, legs and the core can bring benefits to your pushups.

Provided below are five variations of pushups that can provide you such challenges. By adding these variations to your workout, you can increase your strength, improve your overall athleticism, accelerate your metabolism and boost yourself to build muscle.


This variation works on the glutes, shoulder, midback and chest muscles, giving you a lot of bang for your buck. Abdominal muscles are also forced to work in an extended time to align the spine and maintain the stability of your body during the movements.

To do this type of pushup, put your wrists beneath the shoulders, feet shoulder-width apart when getting into the standard position. As you raise yourself from the bottom to the top of the movement, lift the right arm up and then hold it straight out in body front. Have your left leg lifted off the floor at the same time.


The upper part of the body is facing more weight as the legs are elevated. This type of pushup helps you to build muscle in your triceps, shoulders and especially, in the chest. You can also opt to add a weight plate on your back to make it more challenging. This could particularly be beneficial for your abdominals since this variation forces your abs to work harder.

When doing this variation, have your feet elevated on a box. Hold on for two or three seconds before lowering yourself down and pause at the bottom before pushing yourself up. Again, placing a weight plate on the back could make it more challenging if you find the standard position very easy to do.


Described as a complex mix of the Superman and T-roll pushup, this variation improves your athleticism and coordination by providing you with the benefits of both pushup variations combined.

To do this, standard pushup position is performed. Twist to your left side and raise the right knee meet the left elbow every after performing a pushup.


During the crossover pushup, your abs and obliques are forced by the offset position of your hands to work harder in controlling your spine. This variation offers you an advantage to the point that you are allowed to load one side slightly than the other. This is especially helpful in addressing imbalances in the muscle.

In performing this pushup, an aerobics step should be demonstrated on the floor. While placing the right hand on the step, assume that standard position of pushup to the left of the step. However, propel yourself up quickly as you rise. Land with your left hand on the floor and with your right hand.


In this variation, the stability of your shoulder as well as the stability of your rotary torso is improved. This also strengthens the lateral muscles of the glutes and the thighs. According to the founder and director of the Institute of Human Performance in Boca Raton Florida, Juan Carlos Santana, T-roll is a variation that is a favorite for many.

To demonstrate the T-roll pushup, the standard pushup position is assumed with your wrists under shoulders and feet shoulder-width apart. While reaching the left hand toward the sky, roll your body to the right side as you rise to the top of the movement.


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