Standard Push-Up: Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your chest towards the ground by bending your elbows, then push back up to the starting position.
Wide Grip Push-Up: Perform a standard push-up, but position your hands wider than shoulder-width apart. This variation targets the chest muscles more intensely and also engages the shoulders and triceps.
Close Grip Push-Up: Position your hands closer together than shoulder-width apart while performing a standard push-up. This variation emphasizes the triceps and inner chest muscles, providing a challenging workout for the arms.
Diamond Push-Up: Form a diamond shape with your hands by touching your thumbs and index fingers together, then place them directly under your chest. Lower your body towards the ground while keeping your elbows close to your sides.
Decline Push-Up: Elevate your feet on a sturdy surface such as a bench or step, while keeping your hands on the ground in a standard push-up position. This variation shifts more of your body weight onto your upper chest and shoulders.
Incline Push-Up: Place your hands on an elevated surface such as a bench or sturdy platform, while keeping your feet on the ground in a plank position.
Pike Push-Up: Begin in a downward dog yoga pose with your hands and feet on the ground and your hips lifted towards the ceiling. Lower your head towards the ground by bending your elbows, then push back up to the starting position.