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17 Push-Up Variations for Muscle Growth and Strength

If you want to hit loads of muscles in a single rep, you can’t do much better than a standard push-up. But the base move is just the beginning. To see new gains in strength, muscular development, and mobility, there are dozens of push-up variations to try. Push-ups come in many different forms, making it simple to advance (or dial back) the classic exercise as needed. Various hand positions, body angles, props, and add-on moves work and emphasize different muscles, keeping the move fresh and effective. Try for yourself with the following push-up variations. Muscles targeted: Chest, shoulders, triceps, and core Assume a high-plank position with your feet together, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Engage both your glutes and your core to lock your body into position. Keeping your elbows tucked toward your body (your body should form an arrow when viewed overhead) and your head neutral, lower your torso until your chest is within a few inches of the floor. Pause, and then push yourself back up to the starting position as quickly as possible. Muscles targeted: Along with the triceps...