Most people will understand the basics of performing a standard pushup, which focuses on the chest, shoulders, triceps and core. It's a great full body workout you can do anywhere.
Performing a push correctly takes some practice though. Modified versions can work different muscles and make them easier - or harder.
Whether you're working on your first proper push up or you need a challenge, we've got a move for you!
Give these 5 alternatives a go:
This pushup is perfect for beginners because the pressure on the arms, back and abs is reduced significantly.
Stand facing a wall with your arms extended, and place your hands on the wall. Step back a few inches if you want to make the pushup more challenging. Bend your elbows slowly and allow your face to come within an inch of the wall. Push back and straighten your elbows for one rep.
The action of a leg-kick means you need to hold your pushup in a lowered position.
The leg-kick pushup also adds to the range of muscles being targeted and includes hip flexors, glutes and hamstrings.
Start in a standard pushup position, and lower your body until you are an inch off the floor. Lift your right leg and kick it to the right side, opening your legs as far as possible without bending the right knee. Pause, bring your right leg back to the center, and push your body back up. Repeat with the other leg.
This move targets the quadriceps and calves in addition to the muscle groups targeted in a standard pushup.
Starting in the classic pushup position, walk your feet toward your hands until your knees are bent at a 90-degree angle.
The hips need to be slightly higher than your head. Rotate your body so your knees are pointing toward the left, and lower yourself until you’re slightly above the floor. Rise and then repeat on the other side.
With more focus on the triceps, separate your feet so they’re shoulder-width apart.
Move your hands together and placing them directly under your chest, so your index fingers touch each other and your thumbs touch each other to form a triangle shape. Lower yourself toward the floor, bending your elbows out to the sides. Push back up for one rep.
This pushup is more challenging that a standard pushup as it starts with your toes on a higher surface than your hands.
Position yourself in front of a step about 12 inches high and put your feet on the bench. Extended your body in front of it with your hands directly below your shoulder. This puts you in a classic pushup position, except that your body is on a decline from your ankles to your head. Push up as you would normally.
I like doing corkscrew pushups, they just make standard boring pushups much more interesting.
Decline press ups are really hard. Great to do if you can do a standard no problem, otherwise you'll ruin your form trying to do one