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33 Pushup Variations (ALL LEVELS!)



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The pushup is likely one of the most traditional exercises of all time when executed in its common kind. That mentioned, pushups even have extra variations than another train you are able to do. On this video, I’m going to carry out 33 pushup variations of all means ranges (newbie, intermediate and superior) in an effort to all the time have a model of this train that you should utilize to problem your self.

One of many greatest errors folks make is getting complacent with their workout routines. That is by no means extra apparent than when somebody cranks out rep after rep of normal pushups when their power has since far exceeded that. It’s important at this level that you just purpose to carry out more durable pushup variations as a way to hold the positive aspects coming.

Right here I present 33 completely different sorts of pushups that show you how to to construct power, dimension, energy, coordination and even endurance and stamina. Relying on the pushup train you select, you’ll be able to favor considered one of these attributes or a number of on the identical time. The vital factor to contemplate is that you might want to determine your start line. We don’t all begin from the identical degree on any train, not to mention the pushup.

Some folks can actually not do a single pushup from their toes as they’re a newbie and simply beginning out. That’s completely positive. Right here you’ll need to give attention to the primary eleven of the pushup variations proven. Most of those are executed from the knees which makes them simpler by serving to to unweight portion of the physique and require you to carry much less throughout the train. You’ll discover that even right here there are some plyometric variations as properly to make sure that you would be able to nonetheless work the explosiveness that you might have thought was reserved just for extra superior trainees.

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Subsequent, within the intermediate class you might have eleven extra pushups which might be tougher than the primary group. Chances are you’ll discover that you are able to do among the exercises on this group however not all. That’s positive too. You need to try to decide the model of the pushup that challenges you now. That’s the one you need to work on enhancing. Earlier than you realize it, you can be doing the superior variations of pushups and getting an even bigger chest and stronger higher physique and core.

Lastly, these superior pushup exercises aren’t any joke. There are every kind of challenges constructed into this group as you will notice. Some would require a heavy dose of coordination along with the power which makes it a really athletic choice for pushups. Others would require brute power and energy to have the ability to carry your physique off the bottom excessive sufficient to dab or carry out the superman.

In case you are a real badass, you’ll knock out all 33 pushup variations and be searching for extra. That’s good, as a result of I’ve them for you. In truth, there are over 300 pushup varieties in our ATHLEAN-X Coaching applications. You could find all of them at and you should utilize this system selector device to find out the right start line to fulfill your health targets.

For extra pushup train movies and workouts to construct an even bigger chest at dwelling, you should definitely subscribe to our channel at

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38 Comments

  1. Well I don't wait 75 kilos so I think this is out of the question for me I'm 110 kilos and if i tried to jump around like Superman at my wait and i will end up in hospital .so I will stick to my push-up limit per day.because I am no Superman that's all I saw in this video a man playing Superman.sorry brother but that's what I saw.But good on you much respect for your fitness.

  2. Bro you are by far the absolutely the best and most knowledgeable fitness guru out there without a doubt. Keep it pushing , Mr. Kinesiology. With Respect Jimmy Klein

  3. A meda grand salute to all those guys and girls ( I have see girls/women doing superman a d clapping pushups easily) who can do all 33 variations. This guy added squats as well as plank to do a squat pushup and plank pushup combo

  4. Amazing collection of pushup variations. The two I didn't see here are the Hanuman Pushup and the Planche Lean (aka Pseudo-Planche) pushup. But there are a lot of variations here I'd never seen before. Thanks!

  5. I love that Jeff includes the science! and that we follow and can see the progressive results of Jeff and Jessie making his whole approach evidence based rather than just conjecture or opinion. Thank You Jeff!!

  6. 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!

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