Bodyweight Workouts

7 Ways To Master the Push Up (Push Up Variations)

Push ups are hard! So I’m sharing my 7 favorite push up modifications to help you build upper body and core strength; so you can master the push up and get off your knees. 

Push ups have always been hard for me, but ever since having my son they’ve been even more of a challenge.

In fact, the past 16 months of my postpartum fitness journey have made me appreciate exercise modifications, specifically push up modifications, more than ever.

So I’m sharing the 7 push up modifications I’ve used over the past year to help me build strength and finally get off my knees doing push ups. 

Because push ups can, and should be, a standard part of your fitness routine — they are an effective bodyweight exercise that engage the chest, shoulders, triceps, and core!

The Workout: 7 Ways to Master The Push Up + Get Off Your Knees

The goal is to use these 7 push up modifications to increase upper body and core strength, so you can master the push up and get off your knees.

Start with whatever variation challenges you most and perform 10-50 repetitions of that variation daily, because push ups require consistent progress. Once you mast that variation, advance to the next, most challenging push up variation.

1. Alternating Plank Forearm Drops
2. Staircase Incline Push Ups
3. 3-Count Negative Kipping Push Up
4. Single Count Kipping Push Up
5. 3-Point Push Up
6. Mini Loop Band Push Up
7. Wide Stance Push Up

Alternating Plank Forearm Drops

Keep your hips square and stable to the mat, maintaining a tight core throughout this exercise. 

Staircase Incline Push Ups

The higher the stair and incline, the easier this exercise is. As you advance drop down stairs, decreasing the incline, making this exercise more challenging.

3-Count Negative Kipping Push Up

Start on your toes at the top of your push up. Lower your chest towards the ground on a 3-count, dropping to your knees when you need to {with a goal of not dropping to your knees until you’re at the bottom of the push up}.

Then push back up to the top of your push up from your knees. Once you reach the top of the push up come back onto your toes, re-engaging your core before you perform the next repetition.

Single Count Kipping Push Up

Start on your toes at the top of your push up. Lower your chest towards the ground on a 1-count, dropping to your knees when you need to {with a goal of not dropping to your knees until you’re at the bottom of the push up}.

Then push back up to the top of your push up from your knees. Once you reach the top of the push up come back onto your toes, re-engaging your core before you perform the next repetition.

3-Point Push Up

Start on your toes at the top of your push up, then drop to one knee while floating your other leg long behind you. Perform a standard 3-point push up, leading with your chest. 

You can alternate knees with each repetition. Or perform the same number of repetitions on each side.

Mini Loop Band Push Up

Place a mini resistance band around your upper arms, between your elbow and shoulder. Starting on your toes at the top of your push up, perform a standard push up, leading with your chest. 

The mini resistance band will bear some of the upper body load, assisting you as you push back up to the top of your push up. 

Wide Stance Push Up

Start on your toes at the top of a push up/high plank, then walk your even wider, outside your mat. From here perform a standard push up, leading with your chest. 

The wider your feet are the easier the push up should feel. As you advance slowly walk your feet back inside your mat until you’re at a standard high plank/push up starting point.

This post does include affiliate links to mini resistance bands. I do make a small commission for products purchased using these links. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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