08/02/2025
“MAKING PUSH-UPS GREAT AGAIN – 100 VARIATIONS FOR EVERY LEVEL + A 6-WEEK PROGRAM TO BUILD REAL UPPER BODY STRENGTH”
Everybody loves to overcomplicate training these days… fancy machines, Instagram workouts, and $5,000 cable setups. But let me tell you something – one of the oldest, simplest, and most effective upper body exercises EVER is still the king: the PUSH-UP. And the truth is, most people are either doing them wrong, avoiding them because they think they’re “too basic,” or stuck doing the same boring variation. That ends now. I put together 100 push-up variations – from beginner-friendly to advanced, athlete-tested progressions – to build REAL functional strength, stability, and muscle without needing a single piece of equipment. Whether you can’t do one push-up yet or you’re knocking out sets with a weighted vest, there’s something in here for you. AND I didn’t stop there – you’re also getting a 6-week progressive push-up program to take your chest, shoulders, triceps, and core to the next level. No fluff, no gimmicks – just old-school results with modern programming. It’s time to Make Push-Ups Great Again!
🟢 Beginner (Build Base Strength & Technique)
Goal: 2–4 sets of 8–15 reps (or AMRAP if bodyweight is manageable)
1. Standard Push-Up
2. Incline Push-Up (hands on bench)
3. Wall Push-Up
4. Knee Push-Up
5. Close-Grip (Diamond) Knee Push-Up
6. Wide-Grip Push-Up
7. Tempo Push-Up (3s down)
8. Paused Bottom Push-Up
9. Hands-Elevated Negative Push-Up (lower slow, drop knees to push up)
10. Shoulder Tap Push-Up
11. Static Hold (mid-range)
12. Elevated Pike Push-Up (hips high)
13. Knuckle Push-Up (neutral wrist)
14. Neutral Grip Push-Up (dumbbells)
15. Wrist Release Push-Up (hands leave ground at bottom)
16. Scapular Push-Up (protraction/retraction)
17. Cross-Body Shoulder Tap Push-Up
18. Push-Up to Knee Drive
19. Mini Range Partial Push-Ups
20. Hands-In Front Push-Up (hands closer to head)
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🟡 Intermediate (Strength + Stability)
Goal: 3–4 sets of 8–12 reps or 30–60s sets
21. Standard Diamond Push-Up
22. Staggered Hand Push-Up
23. Decline Push-Up (feet elevated)
24. Close-Grip Push-Up
25. Explosive Push-Up (leave ground slightly)
26. Archer Push-Up
27. Spiderman Push-Up (knee to elbow)
28. T Push-Up (rotate into side plank)
29. One-Leg Push-Up (alternate)
30. Uneven Surface Push-Up (one hand on med ball)
31. Hand-Release Push-Up
32. Dive Bomber Push-Up
33. Hindu Push-Up
34. Body Saw Push-Up (forward/back motion)
35. Shoulder Tap Decline Push-Up
36. Isometric 1.5 Rep Push-Up
37. Band-Resisted Push-Up
38. Weighted Vest Push-Up
39. Stability Ball Push-Up (hands on ball)
40. Medicine Ball Push-Up (both hands on ball)
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🔴 Advanced (Power, One-Arm, Explosiveness)
Goal: 4–5 sets of 5–8 reps or timed explosive work
41. Plyometric Clapping Push-Up
42. Double Clap Push-Up
43. Side-to-Side Archer Plyo Push-Up
44. Typewriter Push-Up
45. One-Arm Push-Up (assisted as needed)
46. Pseudo Planche Push-Up
47. Tiger Bend Push-Up (elbows to forearms)
48. 90-Degree Handstand Push-Up (wall assist)
49. Aztec Push-Up (touch toes mid-air)
50. Superman Push-Up (arms and legs lift)
51. Triple Stop Push-Up (3 pauses each rep)
52. Weighted Plate Push-Up
53. Chain-Resisted Push-Up
54. Band-Assisted One-Arm Push-Up
55. Handstand Wall Walk to Push-Up
56. Feet-Elevated Archer Push-Up
57. Plyometric Medicine Ball Pass Push-Up (partner)
58. Rings/TRX Push-Up (instability)
59. Slow Eccentric 8–10s Push-Up
60. Planche Lean Push-Up
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🔥 Core + Athletic Variations
Great for all levels with scaling
61. Push-Up + Row (Renegade)
62. Bear Crawl Push-Up
63. Push-Up + Mountain Climber
64. Push-Up + Burpee Combo
65. Push-Up + Broad Jump
66. Push-Up to Sprint Start
67. Push-Up with Lateral Walk
68. Push-Up to Pike
69. Spiderman Plyo Push-Up
70. Cross-Body Toe Touch Push-Up
71. Push-Up to Plank Reach
72. Push-Up + Band Row
73. Sphinx Push-Up (forearms to hands)
74. Corkscrew Push-Up (rotate torso)
75. Uneven Push-Up (stack plates under one hand)
76. Suspension Trainer Archer Push-Up
77. Alternating Medicine Ball Push-Up
78. Push-Up with 3-Point Hold (pause 3 spots per rep)
79. Slider Push-Up (hands slide out/in)
80. Wall Walk Push-Up
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⚡ Challenge & Hybrid Variations
Mixes endurance + skill
81. 1-Minute Max Push-Ups
82. 3-Minute Test
83. 5-Minute Density Challenge
84. Pyramid Push-Ups (1–10–1)
85. Ladder Push-Ups (paired with pull-ups)
86. Tabata Push-Ups (20s on/10s off x 😎
87. Deck of Cards Push-Up Game
88. EMOM Push-Ups (every min on min)
89. Tempo Wave (slow/fast alternating)
90. Push-Up + Get Up (stand between reps)
91. Partner Hand Slap Push-Up
92. Partner Resistance Push-Up (hands on back)
93. 100-Rep Challenge (time to complete)
94. Pause Every Inch Push-Up (5 stops per rep)
95. Slow Motion 1-Minute Push-Up
96. Animal Flow Push-Up (beast to cobra transitions)
97. Climber Push-Up (hands walk forward/back)
98. Weighted Plate Shift Push-Up
99. Offset Feet Push-Up
100. Full Planche Push-Up (elite level)
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✅ Progression Guidelines:
• Beginner: 2–4 sets x 8–15 reps. Focus on clean form.
• Intermediate: 3–4 sets x 8–12 reps. Add tempo, stability, and partial load.
• Advanced: 4–5 sets x 5–8 reps or timed explosive sets. Prioritize power and control.
Here’s a 6-Week Progressive Push-Up SAVAGE Program built around the 100 push-up variations. It follows Martin Rooney’s style: starting with base strength, layering skill and stability, then peaking with power and endurance challenges.
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📆 Weeks 1–2: Foundation Phase (Beginner Focus)
Goal: Build base strength, perfect technique, and increase volume.
Workout A (2–3x/week)
• Standard Push-Up – 4x10–15
• Incline Push-Up – 3x12–15
• Wide-Grip Push-Up – 3x12
• Shoulder Tap Push-Up – 3x8–10/side
• Scapular Push-Up – 3x12
• 1-Minute Max Test (record baseline)
Workout B (Optional)
• Knee Push-Up – 3x15–20
• Tempo Push-Up (3s down) – 3x8
• Paused Bottom Push-Up – 3x8–10
• Knuckle Push-Up – 3x10
• Static Hold (mid-range) – 3x20–30s
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📆 Weeks 3–4: Strength & Stability Phase (Intermediate)
Goal: Add new variations, build stability and functional strength.
Workout A (2–3x/week)
• Decline Push-Up – 4x8–12
• Diamond Push-Up – 3x8–10
• Archer Push-Up – 3x6–8/side
• Spiderman Push-Up – 3x8–10/side
• T Push-Up – 3x8–10
• 3-Minute Max Test (record reps)
Workout B (Optional)
• Uneven Surface Push-Up (med ball) – 3x8
• Dive Bomber Push-Up – 3x8–10
• Hindu Push-Up – 3x8–10
• Band-Resisted Push-Up – 3x8–12
• Weighted Vest Push-Up – 3x6–10
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📆 Weeks 5–6: Power & Endurance Phase (Advanced)
Goal: Explosive power, one-arm progressions, and endurance challenges.
Workout A (2–3x/week)
• Plyometric Clapping Push-Up – 4x6–8
• Typewriter Push-Up – 3x6–8
• One-Arm Push-Up (assisted as needed) – 3x5–8/side
• Pseudo Planche Push-Up – 3x6–8
• Tiger Bend Push-Up – 3x6–8
• 5-Minute Density Challenge (max reps)
Workout B (Optional)
• Plyometric Medicine Ball Push-Up – 3x6–8
• Rings/TRX Push-Up – 3x8–10
• Slow Eccentric Push-Up (8–10s down) – 3x5–6
• Planche Lean Push-Up – 3x5–8
• Superman Push-Up – 3x5–6
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📌 Built-In Testing:
• End of Week 2: 1-Minute Max Test – compare to baseline.
• End of Week 4: 3-Minute Max Test.
• End of Week 6: 5-Minute Density Challenge (how many total push-ups in 5 minutes).
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✅ Progression Rules:
• If you hit the top end of the rep range with clean form, move to a harder variation the following week.
• Keep rest periods short (30–60s) for endurance days, longer (60–90s) for power days.
• Mix in core work (planks, hollow holds) to support push-up strength.
