100 Push Up Variations For Chest, Triceps, And Shoulders

Push Up Progressions For Beginners And Advanced

On today’s episode of Live Lean TV, I’m sharing the best 100 push up variations for chest, triceps, and shoulders.

These push up progressions can be used for beginners and advanced trainees looking to build muscle.

I’ve separated the push variations into the following 4 push up categories:

1. No equipment push up variations (exercises 1-29)
2. Push up variations using equipment (exercises 30-68)
3. Push up exercise combos (exercises 69-91)
4. Beginner push up variations (exercises 92-100)

Let’s jump into the best 100 push up variations for chest, triceps, and shoulders.

100 Push Up Variations For Chest, Triceps, And Shoulders

If you want the full step-by-step instructions on how to safely and correctly do every push up variation click on the exercise name links below.

1. Corkscrew Push Up
2. Plank Tricep Push Up
3. Rebound Push Up
4. Staggered Push Up
5. Staggered Isometric Push Up
6. Walking Staggered Push Up
7. Plyometric Push Up
8. Plyometric Push Up Jack
9. Wide To Narrow Plyometric Push Up Jack
10. Superman Push Up
11. Clapping Push Up
12. Back Clap Push Up
13. Front Clap To Back Clap Push Up
14. Rolling Push Up
15. Around The World Push Up
16. Wide Grip Push Up With Fingers Pointing Outward
17. Close Grip Push Up
18. Plyometric Tricep Push Up
19. Push Up Shoulder Tap
20. Side To Side Moving Push Up
21. Dive Bomber Push Up
22. Side To Side Push Up
23. Diamond Push Up
24. Pike Push Up
25. Feet Elevated Shoulder Press Push Up
26. Push Up
27. Tricep Push Up
28. Spiderman Push Up
29. Wide Grip Push Up
30. Weight Vest Push Up
31. Weight Vest Plyometric Push Up
32. Weighted Push Up (With A Plate)
33. Resistance Band Push Up
34. TRX Push Up
35. TRX Atomic Push Up
36. Decline Push Up
37. Isometric Incline Push Up (Bottom Position)
38. Incline Clapping Push Up
39. Push Up Burpee Box Jump
40. Box Jump With Incline Push Up
41. Plyometric Incline Push Up On Step
42. Dumbbell Tricep Push Up With Bottom Isometric Hold On Bench
43. Plyo Box Push Up
44. Uneven Push Up (With A Step)
45. Box Crossover Push Up
46. Single Leg Decline Push Ups
47. Bosu Push Ups
48. Swiss Ball Decline Push Up
49. Medicine Ball Rolling Push Up
50. 1 Arm Sliding Push Up
51. Alternating Single Leg Single Arm Slider Push Up
52. Slider Mountain Climber Push Up
53. Single Arm Circle Slider Push Up
54. Single Arm Spiderman Slider Push Up
55. Slider Push Up Fly
56. Agility Ladder Wide To Narrow Plyometric Push Up Jack
57. Agility Ladder Moving Push Up With Plank Knee Tuck
58. Agility Ladder Moving Push Up Bottom Burpee
59. Agility Ladder Bear Crawl With Feet In And Out And Pike Push Up
60. Agility Ladder Single Leg Shuffle With Backward Hops And Push Up Burpee
61. Dumbbell Tricep Push Up With Bottom Isometric Hold
62. Push Up Shoot Through Tricep Dip
63. Push Up Renegade Row
64. Push Up (Gripping Barbell)
65. Lateral Burpee Push Up Over The Bar
66. Jump Burpee Push Up With Pull Up
67. Stairs Push Up Lunge
68. Stairs Walking Push Up
69. Plank Superman Push Up Combo
70. Speed Skater Push Up Burpee
71. Hand Walkout Shoulder Push Up
72. Push Up With Plank Knee Tuck
73. Beginner Burpee Push Up
74. Burpee Push Up
75. Jump Burpee Push Up
76. Burpee Push Up Tuck Jump
77. Sprawl Jump Burpee Push Up
78. Star Jump Burpee Push Up
79. Double Push Up Burpee
80. Side To Side Jump Burpee Push Up
81. Scissor Hop Burpee Push Up
82. Speed Skater Floor Tap With Push Up
83. Medicine Ball Burpee Push Up
84. Medicine Ball Jump Burpee Push Up
85. Feet Criss Cross With Floor Tap To Tuck Jump To Hand Walkout Push Up
86. Side Kick Burpee Push Up
87. High Knee Sprint With Push Up
88. Divebomber Push Up With Straight Arm Plank Knee Tuck
89. Hand Walkout With Tricep Push Up
90. Push Up With Knee To Elbow Crunch
91. Push Up With Mountain Climber
92. Incline Push Up
93. Push Up On Knees
94. Diamond Push Up On Knees
95. Medicine Ball Rolling Push Up On Knees
96. Wide Grip Push Up With Fingers Pointing Outwards On Knees
97. Side To Side Moving Push Up On Knees
98. Close Grip Push Up On Knees
99. Spiderman Push Up On Knees
100. Dumbbell Tricep Push Up With Bottom Isometric Hold On Knees

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