Incline Push-up: Place hands on an elevated surface, walk back to assume a push-up position, lower body, then push back up. Avoid overusing shoulders and keep them lowered to open chest.
Decline Push-up: Position yourself in front of a bench, hands shoulder-width apart, lift one foot onto the bench. Bend elbows to lower body, push back up. Keep hands from going too wide.
Diamond Push-up: Get into a push-up position with hands close together, forming a diamond shape. Lower body by bending elbows, then push back up. Avoid going down too low.
Clap Push-up: Start in a standard push-up position, lower body towards the floor, then push up forcefully. Clap hands at the top before returning to starting position. Ensure full push-up before clapping.
Dive Bomber Push-ups: Begin in a push-up position with feet hip-width apart, push hips up to create an inverted ‘V’ shape. Lower body down and forward, then reverse the movement. Pay attention to depth.
Swiss Ball/Bosu Push-ups: Position in a push-up stance with hands on a Swiss ball or Bosu, lower body towards the ball. Focus on controlling descent to maximize time under tension.
Alternating Medicine Ball Push-ups: Assume a push-up position with one hand on a medicine ball, perform a push-up before rolling the ball to the opposite hand. Ensure full range of motion.
TRX Push-ups: Set up TRX loops to knee height, hold handles with hands and position for a push-up. Lower body by bending elbows, then push back up. Focus on stability and avoid excessive movement.