8 Fantastic Push-Up Variations for Strength, Power, and Size!

Push-Up Variations for Every Training Goal

Power
0:24 Plyometric Push-Up

Strength
1:11 Close-Grip Push-Up
1:43 Spider Push-Up
2:30 Stagger Grip Push-Up
2:55 Traditional Push-Up

Hypertrophy
3:21 Deficit Push-Up
4:00 Incline/Decline Push-Up
4:44 1 and 1/2 Rep Push-Up

The push-up is a fantastic bodyweight exercise that can be a foundation in any great strength training program.

In this video, we go over a couple popular #pushup options and how they can be used to accomplish multiple training goals. In reality, all of these push-up variations will have carryover to strength, power, and hypertrophy, but how you program them could dictate one adaptation over another.

Some of the examples included in this video are slightly more advanced in nature, so it's a good idea to first start your push-up journey by accomplishing the standard push-up first, then work into progressions for particular goals.

Useful Resources

Close-Grip Bench Press Tutorial

Flat Vs Incline Vs Decline Bench Press

Bench Press Guide

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