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The pushup is one of the most classic exercises of all time when done in its regular form. That said, pushups also have more variations than any other exercise you can do. In this video, I’m going to perform 33 pushup variations of all ability levels (beginner, intermediate and advanced) so that you can always have a version of this exercise that you can use to challenge yourself.
One of the biggest mistakes people make is getting complacent with their workout routines. This is never more obvious than when someone cranks out rep after rep of regular pushups when their strength has since far exceeded that. It is critical at this point that you aim to perform harder pushup variations in order to keep the gains coming.
Here I show 33 different kinds of pushups that help you to build strength, size, power, coordination and even endurance and stamina. Depending on the pushup exercise you choose, you can favor one of these attributes or multiple at the same time. The important thing to consider is that you need to identify your starting point. We don’t all start from the same level on any exercise, let alone the pushup.
Some people can literally not do a single pushup from their toes as they are a beginner and just starting out. That is perfectly fine. Here you would want to focus on the first eleven of the pushup variations shown. Most of these are done from the knees which makes them easier by helping to unweight a good portion of the body and require you to lift less during the exercise. You will notice that even here there are some plyometric versions as well to ensure that you can still work the explosiveness that you may have thought was reserved only for more advanced trainees.
Next, in the intermediate category you have eleven more pushups that are more difficult than the first group. You may find that you can do some of the exercises in this group but not all. That is fine too. You want to try and pick the version of the pushup that challenges you now. That is the one you want to work on improving. Before you know it, you will be doing the advanced versions of pushups and getting a bigger chest and stronger upper body and core.
Finally, those advanced pushup exercises are no joke. There are all kinds of challenges built into this group as you will see. Some will require a heavy dose of coordination in addition to the strength which makes it a very athletic option for pushups. Others will require brute strength and power to be able to lift your body off the ground high enough to dab or perform the superman.
If you are a true badass, you will knock out all 33 pushup variations and be looking for more. That’s good, because I have them for you. In fact, there are over three hundred pushup varieties in our ATHLEAN-X Training programs. You can find them all at and you can use the program selector tool to determine the perfect starting point to meet your fitness goals.
For more pushup exercise videos and workouts to build a bigger chest at home, be sure to subscribe to our channel at
50 comments
You are the best! Very good job..!!
Someone puts 2 different types jeff puts up 33 different types
I have completed my Spider-Man Push Ups challenge! Take a look, I do real push ups like Jeff. Can’t wait to give a try at other ones shown in this video 🙂
The further you get into the video, the more these just look like dance moves
Hats off!
I'm gonna try three of days every other day
Day 1:
25 regular push-ups
25 Rocking Horse pushups
25 Lateral Knee Plyo pushups (These get hard after 10)
i only was able todo 30 pushups variations
Lowkey looked like he was break dancing
Superman Pushups are sponsored by the Traumatic Brain Surgery Institute, Facial Reconstruction Society and the American Dental Association.
No joke this was incredible
I just want to know his age
Yooo, man this video is awesome man !👍
All of them were easy. I can do handstand pushup without wall
The spees of them moutain climber press ups incredible
What a fucking God. I feel so lucky to be in the internet age and be able to watch this guy's videos
Variation #15 & 20: spiderman and archer pushups are my favourites, 2:35 & 3:10
the best fitness trainer on youtube are you jeff sir i am suffering from typhoid fever after i recover i will do this workout i have worked out for 1 year but it makes little gains i am skinny how i gain weight my weight is 58kg please tell me
I'm now updating my definition of 'beginner'… and picking my jaw up off the floor…
dab push up XD
One of your best videos. You are an awesome trainer, to say the least
What about planche pushups?
3:33 A push up for me, with a broken thumb.
"Believe in yourself. You have to set goals. You have to have a vision. You need to stand by your values no matter what. You've gotta have the courage, to put yourself out there, to be disliked.
And you also need to have the humility, to learn from your mistakes, and keep evolving over time. The world doesn't owe you anything.
It's on you to take responsibility, to take ownership for your actions, and to go out there and get it. The world is going to distract you with all these different things,
all these different options, other people are going to doubt you, you are going to doubt yourself. Forget that. You've got to believe in yourself, and take action.
Train Hard & Train Honest"
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No one arm push up?
You are an monster by all means
Anybody knows how to do the Hannibal..? I’m struggling to mimic the movement without planting my face on the ground
Very Nice Video Go A Head
Basic push up is already hard enough for me
Jeff yuh bad nuh backside! That's Jamaican for you are exceptionally talented.
thank you🤛🤛🤛
I finally got the weight of my knees.
You fucked up our joint because of this stupid exercise called "Thumb Up Pushup"!!! what is going on with you !!!! Could you advice alternative please since this one is the most stupid one in you Workouts !!!1
Pro
Well I’m always gonna love Jeff’s videos. I feel like it’s better watching them on mute because he’s talking so much with his hands and strong body language they want to put the subtitles it just comes out better! Did you see the yelling pass conversational tone and I got headphones so it gives me a huge headache if I got it cranked. Otherwise is a fantastic video with really helpful information. Thank you
"DAB PUSH UP" 😂😂 actually was cool asf though💯
Try the cross slide push up https://youtu.be/myYnqc1WQhw
Phenomenal! Fantastic! Excellent!👏😮💯💖
Totally missed this vid. Glad I saw it today.
And Wow Jeff💪badass you are man
I tried doing 5 of each, but after the diamond cutter push ups I was done, and my fingers still hurt from the fingertip push ups. But I will continue where I left off after catching my breath. Thanks for the awesome video
𝘛𝘩𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘮𝘶𝘴𝘪𝘤 𝘧𝘰𝘳 𝘵𝘩𝘪𝘴 𝘸𝘰𝘳𝘬𝘰𝘶𝘵
Lesss get it babyyy
Here are the ones I will do
1.Basic push up
2.Diamond pushup
3.Archer pushup
4.Pike pushups
5.Divebomber pushup
6.Inner peck pushup
7.Finger tip pushup
8.Cliffhanger pushup
9.Raised pushup
God to Jeff – How many pushups you can do ?
Jeff – All of them :p
I'm surprised he didn't show the different variations of the Chinese pushups
I will practice freediver pushups, putting my hand in extended diver position on table
What happened to burppes
functional strength 👌
Burpees?
Haha some guy has 22 pushup variations in 10 minutes 55 seconds. YOU have 33 pushup variations in 6 minutes 9 seconds, this video is FAR MORE Superior!! Phenomenal quality, No nonsense, Love your videos!
Me thinking I was advanced for being able to do the spiderman 😭