Push-ups are a compound exercise designed to activate multiple muscle groups across your body—including the pectoral muscles, anterior deltoids, triceps, glutes, core muscles, and lower back muscles. Perform [standard push-ups](https://www.masterclass.com/articles/proper-push-up-form-guide) by holding yourself in a high plank position with your hands slightly wider than shoulder-width apart on the floor. While keeping your back and legs in a straight line, lower your body toward the floor, then push back up to the starting position. Once you've mastered the standard push-up form, consider practicing more advanced push-up variations.

There are a few notable benefits to practicing push-ups. 

1. __Push-ups build full-body strength__. Push-ups work multiple muscle groups throughout your entire body, including the anterior deltoids in your shoulders, the pectoral muscles in your chest, and the triceps in your arms.
2. __Push-ups increase your core stability__. With proper form, push-ups activate the stabilizer muscles in your midsection, including your abdominal muscles and lower back muscles. By engaging these stabilizing muscles, push-ups can improve your posture.
3. __Push-ups are versatile__. No equipment is required to practice push-ups, making them an ideal choice for a home workout. Some variations can be practiced with a medicine ball or pair of dumbbells for increased muscle activation. Push-ups can be modified to suit your fitness level, and they serve as good warm-ups for other compound exercises.
Consider rotating through these push-up variations in your home workout routine. 

1. __Spiderman push-up__: Perform [spiderman push-up](https://www.masterclass.com/articles/spiderman-push-ups-guide) exercises by getting into a high plank position with your feet shoulder-width apart and your body forming a straight line from head to toe. Bend your elbows to a 45-degree angle as you lower your chest toward your hands on the floor. Lift your left leg, moving your knee toward your elbow. Pause for a moment in this position before lowering your leg and lifting your body again. Repeat this movement with your opposite leg on the next repetition.
2. __Diamond push-up__: Practice [diamond push-ups](https://www.masterclass.com/articles/diamond-push-up-guide) by bringing your thumbs and index fingers together to form a diamond or triangle shape below your chest. Keep your back and legs in a straight line and push yourself off the ground.
3. __Incline push-up__: [Incline push-up](https://www.masterclass.com/articles/incline-push-ups-guide)s are a bodyweight exercise that puts special emphasis on the muscles in your chest. Perform the incline push-up with your hands on a bench, countertop, stability ball, or another elevated surface. Hold your body in a high plank position, keeping your back and legs in a straight line; bend your elbows, and lower your body with the same movement pattern you would use for a traditional push-up.
4. __Decline push-up__: The [decline push-up](https://www.masterclass.com/articles/decline-push-up-guide) is a bodyweight exercise that targets muscles throughout your upper body and lower body. Perform decline push-ups by placing your hands shoulder-width apart on the floor and lifting your feet to an elevated surface. With proper form, decline push-ups work your upper pecs more than standard push-ups.
5. __One-arm push-up__: The [one-arm push-up](https://www.masterclass.com/articles/one-hand-push-up-guide) is an advanced bodyweight exercise designed to build upper-body strength, core strength, and stability. Also known as one-hand push-ups, this exercise is ideal if you’re looking to target your core muscles, arms, shoulders, and chest muscles. Single-arm push-ups may rely on one arm to elevate your body, but when practiced with proper form, they create whole-body tension to protect your spine and help you complete the range of motion. Before practicing one-armed push-ups, practice push-up progressions to build the upper-body strength necessary for completing this advanced exercise.
6. __Dive bomber push-up__: A [dive bomber push-up](https://www.masterclass.com/articles/dive-bomber-push-ups) is an upper-body workout that combines a downward dog yoga pose with a regular push-up. Downward dog, sometimes referred to as downward-facing dog, is a standing yoga pose where the yogi stretches their whole body on all fours, similar to the way a dog stretches. To perform dive bomber push-ups, start in the downward dog position, transition to a push-up position, then move back to an upward facing dog pose before returning to the start position.
7. __Knee push-up__: Perform [knee push-ups](https://www.masterclass.com/articles/knee-push-ups-guide) by placing your hands shoulder-width apart under your shoulders and resting your lower body on your knees. Engage your glutes and your core as you bend your elbows and lower your body closer to the floor.
8. __Wall push-up__: Perform [wall push-ups](https://www.masterclass.com/articles/wall-push-ups) by standing in front of a wall with your feet shoulder-width apart and your hands placed against the wall; lean forward, and bend your elbows while keeping your back and legs in a straight line.
9. __T push-up__: A [T push-up](https://www.masterclass.com/articles/t-push-up-guide) is a bodyweight exercise that combines a side plank with a regular push-up. Following the push-up phase of the exercise, you rotate your body to hold yourself up with one arm, straightening your arms to form a T shape. T push-ups are the perfect push-up exercise for building upper-body strength—especially in your chest and core muscles.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
Push-ups are one of the most convenient bodyweight exercises to incorporate into your strength-training routine.

Push-ups are one of the most convenient bodyweight exercises to incorporate into your strength-training routine.

9 Push-Up Variations to Try at Home: 3 Benefits of Push-Ups 

Push-ups are a compound exercise designed to activate multiple muscle groups across your body—including the pectoral muscles, anterior deltoids, triceps, glutes, core muscles, and lower back muscles. Perform <a href='https://www.masterclass.com/articles/proper-push-up-form-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/proper-push-up-form-guide","linkCopy":"standard push-ups","category":null}'>standard push-ups</a> by holding yourself in a high plank position with your hands slightly wider than shoulder-width apart on the floor. While keeping your back and legs in a straight line, lower your body toward the floor, then push back up to the starting position. Once you&#39;ve mastered the standard push-up form, consider practicing more advanced push-up variations.

What Are Push-Ups?

There are a few notable benefits to practicing push-ups. <ol class="mc-m-4"><li class="mc-my-4"> 1. Push-ups build full-body strength. Push-ups work multiple muscle groups throughout your entire body, including the anterior deltoids in your shoulders, the pectoral muscles in your chest, and the triceps in your arms. </li><li class="mc-my-4"> 2. Push-ups increase your core stability. With proper form, push-ups activate the stabilizer muscles in your midsection, including your abdominal muscles and lower back muscles. By engaging these stabilizing muscles, push-ups can improve your posture. </li><li class="mc-my-4"> 3. Push-ups are versatile. No equipment is required to practice push-ups, making them an ideal choice for a home workout. Some variations can be practiced with a medicine ball or pair of dumbbells for increased muscle activation. Push-ups can be modified to suit your fitness level, and they serve as good warm-ups for other compound exercises. </li></ol>

3 Benefits of Push-Ups 

Consider rotating through these push-up variations in your home workout routine. <ol class="mc-m-4"><li class="mc-my-4"> 1. Spiderman push-up: Perform <a href='https://www.masterclass.com/articles/spiderman-push-ups-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/spiderman-push-ups-guide","linkCopy":"spiderman push-up","category":null}'>spiderman push-up</a> exercises by getting into a high plank position with your feet shoulder-width apart and your body forming a straight line from head to toe. Bend your elbows to a 45-degree angle as you lower your chest toward your hands on the floor. Lift your left leg, moving your knee toward your elbow. Pause for a moment in this position before lowering your leg and lifting your body again. Repeat this movement with your opposite leg on the next repetition. </li><li class="mc-my-4"> 2. Diamond push-up: Practice <a href='https://www.masterclass.com/articles/diamond-push-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/diamond-push-up-guide","linkCopy":"diamond push-ups","category":null}'>diamond push-ups</a> by bringing your thumbs and index fingers together to form a diamond or triangle shape below your chest. Keep your back and legs in a straight line and push yourself off the ground. </li><li class="mc-my-4"> 3. Incline push-up: <a href='https://www.masterclass.com/articles/incline-push-ups-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/incline-push-ups-guide","linkCopy":"Incline push-up","category":null}'>Incline push-up</a>s are a bodyweight exercise that puts special emphasis on the muscles in your chest. Perform the incline push-up with your hands on a bench, countertop, stability ball, or another elevated surface. Hold your body in a high plank position, keeping your back and legs in a straight line; bend your elbows, and lower your body with the same movement pattern you would use for a traditional push-up. </li><li class="mc-my-4"> 4. Decline push-up: The <a href='https://www.masterclass.com/articles/decline-push-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/decline-push-up-guide","linkCopy":"decline push-up","category":null}'>decline push-up</a> is a bodyweight exercise that targets muscles throughout your upper body and lower body. Perform decline push-ups by placing your hands shoulder-width apart on the floor and lifting your feet to an elevated surface. With proper form, decline push-ups work your upper pecs more than standard push-ups. </li><li class="mc-my-4"> 5. One-arm push-up: The <a href='https://www.masterclass.com/articles/one-hand-push-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/one-hand-push-up-guide","linkCopy":"one-arm push-up","category":null}'>one-arm push-up</a> is an advanced bodyweight exercise designed to build upper-body strength, core strength, and stability. Also known as one-hand push-ups, this exercise is ideal if you’re looking to target your core muscles, arms, shoulders, and chest muscles. Single-arm push-ups may rely on one arm to elevate your body, but when practiced with proper form, they create whole-body tension to protect your spine and help you complete the range of motion. Before practicing one-armed push-ups, practice push-up progressions to build the upper-body strength necessary for completing this advanced exercise. </li><li class="mc-my-4"> 6. Dive bomber push-up: A <a href='https://www.masterclass.com/articles/dive-bomber-push-ups' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/dive-bomber-push-ups","linkCopy":"dive bomber push-up","category":null}'>dive bomber push-up</a> is an upper-body workout that combines a downward dog yoga pose with a regular push-up. Downward dog, sometimes referred to as downward-facing dog, is a standing yoga pose where the yogi stretches their whole body on all fours, similar to the way a dog stretches. To perform dive bomber push-ups, start in the downward dog position, transition to a push-up position, then move back to an upward facing dog pose before returning to the start position. </li><li class="mc-my-4"> 7. Knee push-up: Perform <a href='https://www.masterclass.com/articles/knee-push-ups-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/knee-push-ups-guide","linkCopy":"knee push-ups","category":null}'>knee push-ups</a> by placing your hands shoulder-width apart under your shoulders and resting your lower body on your knees. Engage your glutes and your core as you bend your elbows and lower your body closer to the floor. </li><li class="mc-my-4"> 8. Wall push-up: Perform <a href='https://www.masterclass.com/articles/wall-push-ups' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/wall-push-ups","linkCopy":"wall push-ups","category":null}'>wall push-ups</a> by standing in front of a wall with your feet shoulder-width apart and your hands placed against the wall; lean forward, and bend your elbows while keeping your back and legs in a straight line. </li><li class="mc-my-4"> 9. T push-up: A <a href='https://www.masterclass.com/articles/t-push-up-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/t-push-up-guide","linkCopy":"T push-up","category":null}'>T push-up</a> is a bodyweight exercise that combines a side plank with a regular push-up. Following the push-up phase of the exercise, you rotate your body to hold yourself up with one arm, straightening your arms to form a T shape. T push-ups are the perfect push-up exercise for building upper-body strength—especially in your chest and core muscles. </li></ol>

9 Push-Up Variations to Try at Home

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

 How to Work Out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

Push-ups are one of the most convenient bodyweight exercises to incorporate into your strength-training routine.

Push-ups are one of the most convenient bodyweight exercises to incorporate into your strength-training routine.
