15 Pushup Variations From Easy to Hardest

Regular pushups are just the starting line. There are dozens of variations that target different muscles and add difficulty without needing any equipment.

Here's a progression from the easiest to the hardest. Start where you can do 10 clean reps, then work your way up.

Beginner

Start here if you can't do a strict standard pushup yet.

1. Wall pushups — stand facing a wall, hands on wall, lean in and push back out
2. Incline pushups — hands on a bench or table, feet on the floor
3. Knee pushups — standard form but with knees on the ground

Intermediate

You can do 10+ standard pushups with good form.

1. Standard pushup — the benchmark
2. Wide-grip pushup — hands further apart, more chest activation
3. Diamond pushup — hands together in a diamond shape, hits triceps
4. Staggered pushup — one hand forward, one back
5. Decline pushup — feet elevated on a bench or step

Advanced

You can do 25+ standard pushups and need a new challenge.

1. Archer pushup — shift weight to one side as you descend
2. Explosive pushup — push up hard enough that your hands leave the floor
3. Clapping pushup — add a clap at the top of each rep
4. Pseudo planche pushup — hands near your hips, shoulders forward
5. Pike pushup — hips high, pushing toward a handstand position

Elite

These take serious training — months or years of consistent practice.

1. One-arm pushup — true test of unilateral upper body strength
2. Handstand pushup — vertical pushup against a wall

Track Every Variation

DROP counts standard pushups with AI accuracy. Log every rep, across every variation, and watch your progress build over time. Free to try in your browser.