06/05/2026
Our intern, Jayden goes through a variety of push-up variations, with modifications and progressions to show that this classic exercise can be adapted for any fitness level. 💪
🔹 Knee Push-Up – A great regression that reduces the amount of body weight being lifted while still building strength in the chest, shoulders, triceps, and core.
🔹 Incline Push-Up – Elevating the hands decreases resistance, making it easier to maintain proper form and develop pushing strength.
🔹 Standard Push-Up – A foundational movement that challenges upper-body strength, core stability, and shoulder control.
🔹 Banded Push-Up – Adding a resistance band increases resistance throughout the press, helping build strength and power.
🔹 Feet-Elevated Push-Up – Increases the percentage of body weight being lifted, making the movement more challenging for the chest, shoulders, triceps, and core.
🔥 Tricep-Focused Variations
🔹 Triangle (Diamond) Push-Up – A narrower hand position places greater emphasis on the triceps while still challenging the chest and shoulders.
🔹 Cobra Push-Up – Targets the triceps through a greater range of elbow extension while reinforcing upper-body control and stability.
Whether you’re building your first push-up or looking for a new challenge, choosing the right variation can help you continue progressing while maintaining great technique.
