Push-ups are one of the most effective bodyweight exercises around. They recruit every major muscle group, challenging your upper body, core, glutes, and legs. Plus, you can do push-ups anywhere—so they’re ideal for home workouts and gym routines, alike.
“[Push-ups are] great for building strength without equipment,” says Larysa DiDio, a certified personal trainer. “The chest is the major muscle group worked. If done properly, push-ups are also a really great core exercise because you have to keep your abs and back tight and supported through the whole repetition.”
The key is to do your push-ups properly. If you’re struggling to master standard push-ups, experts suggest starting with modified push-ups instead. Over time, you can try more challenging push-up variations by moving your hands, lifting your legs, and weaving in other exercises, like shoulder taps, jumps, or crunches. “The more unstable the push-up, the harder it is to perform—and the more you have to draw on increased strength,” DiDio says.
No matter your fitness level, you can easily dial up or down your push-ups with the right modifications. Here are 12 push-up variations to work your way through as you build strength. Do each push-up 8 to 12 times, and keep at it. “The more consistent you are in doing them, the stronger you’ll get,” DiDio says.
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