33 Pushup Variations (ALL LEVELS!)
Тәжірибелік нұсқаулар және стиль
Unleash your inner athlete - athleanx.com/x/free
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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 athleanx.com 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 / jdcav24
Пікірлер: 2 100
When you unlock all character skills
@vikneshmaniam5618
5 жыл бұрын
SKMソーメン HAHAHAHAHHA underrated af 😂😂😂😂😂😂
@aiyazreza5961
5 жыл бұрын
Jacki absolutely
@Nathan-gn6bn
5 жыл бұрын
When you're making a video about 33 push up variations
@destinyplummer3176
5 жыл бұрын
🤣🤣🤣
@remainhumble3267
5 жыл бұрын
Hahahaha dead
I went from, "I can do that" to, "I'll just watch the video"
@farkas5572
6 жыл бұрын
dude Ive been working out for 3 months and I can do any of it. He even missed the hardest which is the one arm push up. I can do 3 of them.(not the greatest form...)
@TheDodo7000
6 жыл бұрын
izi débil :v
@shootahmaccg7139
6 жыл бұрын
Mike Conor dude that's incredible
@bluebloopgirlssuck
6 жыл бұрын
he left out my pushup you can do that one it's not too easy
@bestytever4916
6 жыл бұрын
Exactly
rumours has it, that when Jeff works out at the gym, he doesn't sweat. The weights do.....
@playyourself3020
4 жыл бұрын
So underrated
@kintoki2376
3 жыл бұрын
@@playyourself3020 actually
@TRytsl
2 жыл бұрын
@@kintoki2376 yes
@adriangriffiths4750
2 жыл бұрын
😁
Dude...respect for Jeff for how strong and agile he actually is.
@pranjalgahlaut1433
4 жыл бұрын
He made all variations look so easy.
@tictacleia
2 жыл бұрын
That isn't good for his videos, though. He calls exercises "for beginners" that are impossible for me, and I'm not even a total beginner, just a sort-of beginner. Leaves me feeling discouraged since I'm not a true beginner and these big huge lumpy-armed men are calling these impossible things "for beginners". His videos would be better if he'd learn what a beginner actually is and what beginners actually can do.
@dutube99
Жыл бұрын
@@tictacleia Just do what you can - no need to compare. I started with pushups on stairs when I was rehabbing my shoulder. Or on your knees, whatever. Just do something.
We are lucky that this channel exists while were alive
I'm a simple guy. Jeff uploads a video at 2 am, i watch it
@user-xt5vu9by4v
7 жыл бұрын
3 am here guess who is bout to do some push ups..
@imback2killu328
7 жыл бұрын
Νικος Γνκ u?
@BeattapeFactory
7 жыл бұрын
Gabriele Carzedda where you at? I am in Germany right now its 2am here
@ltrt6975
7 жыл бұрын
Im a simple guy...Im home alone, and then I beat my meat
@Edwardo160
7 жыл бұрын
Gabriele Carzedda me too 😂 . 2 am . but I take every video as a lesson not just watch
0:44 Basic Pushups 0:52 Rocking Horse Pushups 0:57 Lateral Knee Plyo Pushups 1:03 Knee Plank-ups 1:10 Side Step Pushups 1:16 Sprinter Tuck Knee Pushups 1:24 Pike Pushups 1:30 Knee Pendulum Pushups 1:36 Inchworm Pushups 1:48 AB Tuck Pushups 2:00 Hand Stagger Knee Pushups 2:10 Situp/ Pushup Combo 2:18 Inner Pec Pushups 2:27 Divebomber Pushups 2:35 Spiderman Pushups 2:42 Pancake Pushups 2:49 Fingertip Pushups 2:56 Mountain Climber Pushups 3:02 Diamond Cutter Pushups 3:09 Archer Pushups 3:16 Prowler Pushups 3:25 Pendulum Plank Pushups 3:36 Thumbs Up Pushups 3:43 Split Squat Pushups 3:50 Hand Plant Pushups 3:56 1 Arm Posted Pushups 4:08 Hannibal Pushups 4:14 Foot Plant Pushups 4:22 The DAB Pushup 4:29 Rolling Plyo Pushups 4:39 Cliffhanger Pushups 4:53 Brock Shuffle Pushups 5:02 Mule Kick Pushups 5:10 Superman Pushups
@MrGuelot
3 жыл бұрын
4:03 The Two min pushup (1min down / 1 min up)
@samuelmeier2639
3 жыл бұрын
4:20 The DAB pushup (missed opportunity)
@kuleshwarsahu
3 жыл бұрын
thx a ton
@TCedward
3 жыл бұрын
not all heroes wear capes
@pradheesandeepana
2 жыл бұрын
Only important comment here !
Like for Jeff to attempt Ninja Warrior
@amaanahmed4307
5 жыл бұрын
@Scott Johnson you have failed this city 😂
@user-hp2dr5qc8p
4 жыл бұрын
Haha Jeff wouldn't be able to finish the half. He's no good for parkour and movement stuff. He's just building muscle that's all he knows. Not even working mobility or flexibility. Just muscle.
@rockets1671
4 жыл бұрын
The Superman pushup shows he can tackle the course
@juancena8329
4 жыл бұрын
Virtual Code you clearly haven't watched his videos if you think he's only about muscle
@princejohn5723
4 жыл бұрын
don awn FACTS!!
Only Jeff could find a way to turn a fucking meme into a grueling exercise.
@ciute1679
7 жыл бұрын
Blue he weren't the first one to do the dab push up #ChalistenicsUnity
@Daniel.Emmanuel10
7 жыл бұрын
Ciute Gaming Loll #ButChriiis someone is taking your credit
@ciute1679
7 жыл бұрын
haha nice one :D
Note how the dab push up starts at exactly 4:20. Jeff master of memes.
@Julio-it1pl
7 жыл бұрын
lul
@mrnoone6
6 жыл бұрын
Can someone illuminate me on that? :)
@sahilkhambra1740
6 жыл бұрын
Ertugrul 420 - sacred time for weed
@gg_xyp9x723
6 жыл бұрын
I didn't get it
@NBDTHUG
6 жыл бұрын
Artek t
When Advanced came I thought Jeff was going to go hands free and just blow himself off the ground
@rayvincyful1
4 жыл бұрын
Jeff is not Russian
@Bhosadilal
4 жыл бұрын
😂😂🤣🤣😂
@andytannie6249
3 жыл бұрын
avatar aang
The first one challenges me
*attempts superman pushup* "owe my face"
@phoenixwilliams2124
5 жыл бұрын
This was me the first time trying the hand on wall one, after a few try I'm good but fuck it's hard
You know Jeff is the real deal when he makes a dab pushup.
I find myself amazed by how ridiculously strong this man is. It's off the charts. Impresses me even more than his muscularity.
Can I just say, thank YOU for these variations. Push ups is not my greatest strength but I’ve been using the “beginner” variations for raising awareness for Combat Veterans - 22 push ups for 22 days. I was challenged to do this and might I say this is still hard for me but am trying and succeeding in my own way :-). You make it look so easy! Again, Thank YOU kindly!😊
Beginner 0:40 Intermediate 2:07 Advanced 3:33
@michaelstacksonfourtwenty4398
11 ай бұрын
4:20 u forgot STONED
jesus man, this guy is a fucking beast
@vipuljoshi112
6 жыл бұрын
Kars Deelen watch Michael Vazquez and know what a beast is
where's the squat push up !? deadlifts push up ? washing your car push up ? pull up push up ? the push up push up !?
@physiqueirm1586
6 жыл бұрын
you had me at washing your car push up lol
@monujangid8372
6 жыл бұрын
😂 😂
@brainsareus
6 жыл бұрын
Why does he have to put in what YOU want; and do you reasonably expect, he can include everything in just a few minutes, fool??
@cuttlefish2234
6 жыл бұрын
Dude, it's just a joke!
@macharianjenga9450
5 жыл бұрын
+cuttlefish 223 haha yeah is a joke
I did 5 reps each push-up following along this whole video and it had me dripping sweat in my ice cold house.
@TheSakuragihanimichi
2 жыл бұрын
You can do 5 each of all of these? nice 😅
No other fitness KZreadr can BEAT this man! And they NEVER will.....
@dr.boom9146
7 жыл бұрын
the guys from calisthenic movement do crazier stuff too
@Shodkev
7 жыл бұрын
Yeah tbh most of these pushup "Variations" are just the regular pushup mixed up with a trash fuckboyish cardio movement, its not really meant to make the pushup harder, just more tiresome. This guy is really a fraud when it comes to calisthenic movements
@TheHonestSage
7 жыл бұрын
Shodkev Or, these "variations" of push ups could be helping to activate varying sub sections of muscles that regular push ups simply can't achieve alone? :/
@Shodkev
7 жыл бұрын
Some of them do that, no doubt, the pike pushups and the archer pushups are good because they increase the recruitment of certain muscles like the shoulders and the pecs, but something like the split squat is just a fuckboy cardio movement+regular pushup, nothing special, the hanibal pushup is also dumb, you'd increase strength faster by just doing a harder variation like archers or ring pushups.
@TheHonestSage
7 жыл бұрын
Shodkev Dah see, now I understand your meaning haha, which I can agree with! Like the dab one that he did was just silly XP but he was meming i'm sure! Same for the knee pendulum push up, I don't see that kind of push up really adding any benefits, same as the knee stagger push ups. But yes, I can see why you would think some of these variations being just straight silly for fulfilling the purpose of push ups.
4:55 Jeff has potential to be a good break dancer!
@matthewxiong5453
7 жыл бұрын
Dean Snyder bboy* 😂
@LostVampireKnight
6 жыл бұрын
No he has more potential for memes as you can see 4:20 shows you
@samuelariasulloa3185
6 жыл бұрын
.
@poutinedavid8937
6 жыл бұрын
Funny as it is, imagine actually *trying* to do the dab push up. Forreal do.
@danksauron3172
5 жыл бұрын
@@LostVampireKnight 420 dab it
I really love this pushup variation video. It's a long time i wanted to do more than just basic pushups, but i didn't have the knowledge. Thank you for your teaching Athlean-X.
Thanks Jeff, you've given me an enough push-up ideas to last me through the summer!
That dab push up though
@tunjilegba
7 жыл бұрын
Michel Bary Gassed
@AaronNavarro132
7 жыл бұрын
Michel Bary it's waaaay harder than it looks lol
@wolfarksurivalevolved8214
7 жыл бұрын
Burn it, burn it with fire.
@notyouraveragemo5621
7 жыл бұрын
new vlog in my channel... you won't regret it.
@Ali-ns6fx
7 жыл бұрын
NotYourAverageMo fck off
MY FAVORITE IS THE DAB PUSH UP
@it_iz_peanutz9997
7 жыл бұрын
Harry Whelan back when it was 2016
@JohnSmith-bm7vx
7 жыл бұрын
Harry Whelan wow what a surprise
@sampagnepapi
7 жыл бұрын
oscar emerson nice pfp
@wolfarksurivalevolved8214
7 жыл бұрын
Get OUT
@Shredder-ug1fu
7 жыл бұрын
Harry Whelan Should be in fifa
The fact that these are setup by levels is amazing-- now I understand why I struggled on some other programs. I can barely do knee pushups--took me a long time to get that strength. So many in other programs that I am just not ready for, but no alternatives. Thank you! Now all I need is a solid idea of how to put a program together (just don't have the money to buy anything) Organizing is the hardest.
I tried the superman pushup...now i have a broken nose
@almightyspank3379
5 жыл бұрын
I can do 5 of them in a row!!
@blakewang2373
4 жыл бұрын
as long as you don't become a paraplegic I think you're good bro
@DefSquadFan
4 жыл бұрын
Liar
@karanSharma-jy8in
3 жыл бұрын
I can do 10
@finalboss6973
3 жыл бұрын
I can do 1
He did like 125 pushups this whole video. Just following the video will be a workout.
@loveit4092
4 жыл бұрын
Exactly what im doing
man this is a truly sick video
@Anyonewho87
7 жыл бұрын
open ur room window..breathe fresh air ,,,man
@chuckwick9120
7 жыл бұрын
why?
This is definitely something I'm going to try. From beginner to advanced. Thank you for all the instructions videos!!!
One of the greatest videos of ATHLEAN-X! Thank you!
See's 3 exercises in the Intermediate section that I thought were advanced pushups. Gets scared of what the fuck an advanced pushup is See's handplant pushups and 2 minute pushups shuts off youtube and goes to bed.
*Do 2 Variations..... *Dead
Thank you for making this video. One of my favorites. This gets right to it. I’m excited to work them into my routine tomorrow.
Very cool Jeff! You make it look easy. I've been looking for variations of push-ups, and these look very challenging and fun.
My you are such an amazing athletic inspiration love how you can show beginers, intermidiate and advanced athletes to reach their peek point. Truly opened my mind to working out the RIGHT WAY
Thanks Jeff, this is exactly what I was looking for. Once you get past doing 100-150 of the same push ups and not feel challenged, you know you're not progressing. Great video.
Wow! Great techniques and strength, thanks for sharing your workout tips.
Hey Jeff you're definitely the guy! Thanks bro! God bless all your family!!!
Jeff: I absolutely LOVED these push-up variations and had fun trying them out. Thanks for sharing.
I can't even do 33 push ups in a row... :D
@ermalmulaku4469
7 жыл бұрын
Hansi Hp if you can do more than 20 pushups then you can try the harders versions
@crystalball020
7 жыл бұрын
Hansi Hp power isn't endurance
@MrsKartier
7 жыл бұрын
Hansi Hp Haha
@Jaydavid25.
7 жыл бұрын
I'mma at least try and do 50 in a row before I push toward the real hard variations.. Lol..
@JAG8691
7 жыл бұрын
Hansi Hp LOL
This is amazing! Great job man. 🙌👏👏 I'm gonna start doing some advance now
Wow! totally amazing and I think you have perfect form! I loved this
Uve got to be one of the fittest guys around..incredible core strength
No one arm push up, is this exercise bad for the joints in some way?
@stun1zng267
7 жыл бұрын
Thordan not strictly bad, as long as 1.warmed up sufficiently and 2.built strength enough to be able to do single arm pushup
@guts7179
7 жыл бұрын
No it's not, similar to a normal push up you just need to keep your elbows close to your body to prevent shoulder issues. I've done it regularly for about 2 years now and had no problems since
@Khroniclas
7 жыл бұрын
no, i think it is not on here because he just plain forgot.
@adammesheia
7 жыл бұрын
funny you comment this ,i just injured myself because of the one arm push u[
@randomdude8191
7 жыл бұрын
I think he left it out because its more of a party trick. Plus you have to spread your legs for balance to do the one arm push up, and that works the abdominal almost as much as the tricep and chest.
Really impressed as always Jeff. Thanks for the great content!
Jeff doing push ups is just mesmerizing I swear, and those split squat push ups are the most satisfying thing on the internet right now
If nothing is impossible then is it possible for something to be impossible
@user-xt5vu9by4v
7 жыл бұрын
*hits blunt*
@ciswhiteknight3050
7 жыл бұрын
*dabs*
@asianniga
7 жыл бұрын
nah you just read the sentence wrong. "nothing" is impossible. in this universe you cannot have "nothing".
@TOOSLOWFLASH
7 жыл бұрын
Not fast enough flash
@asianniga
7 жыл бұрын
nah that's the point i made. the point he was making was ANYTHING is possible.
holy mother of god. i'd be dead. are there any pre-beginner options?
@nmeo394
7 жыл бұрын
Terri True Pushups against the wall or dips.
superb bro thanks for helping and introducing new techniques in workouts
Amazing never have seen anything like you Jeff! Great demonstration!!
Has anyone made a GIF of Jeff doing the dab pushup?
Try doing 10 of these pushups (each) with no rest from beginner to advanced and then working your way back down.
@The3N3RGIZ3R
7 жыл бұрын
Ayan Ahmed lol dude, thats 660 push ups . even regular 660 push ups are kinda hard
@ayanahmed202
7 жыл бұрын
I challenge you to do it, takes a while (I admit to cheating) and I took a 2 minute break after finishing 330 of them. Just try to do them as fast as you can.
@PiniiXever
7 жыл бұрын
The3N3RGIZ3R kinda for you
@trnsetr3093
7 жыл бұрын
how to overtrain 101
@The3N3RGIZ3R
7 жыл бұрын
+Pinii ESP I have been a calisthenics athlete for 4 years now(i can do OAC,OAP, front lever pull ups, plance pushups)and its still hard for me to do 660 push ups in a row, so i doubt that its only hard for me
My mind went like 🤯 when you transferred from beginner to advanced. Thnx a lot. Tonight will be the start of a couple of sore months. Stay blessed 💪🏾
Absolutely amazing
Damn! The variations from intermediate level ☠️
Can we all just take a moment to look at how beautiful Jeff really is
@jessicawang6527
7 жыл бұрын
DILF hahaha
@crystalball020
7 жыл бұрын
Paul Cooledge gay
@alexcarvalho125
7 жыл бұрын
Can you take a moment and keep your gayness to yourself?
@bosins1012
7 жыл бұрын
no :v
@MrCapi55
7 жыл бұрын
Right, Alex. As a serious Professional and Instructor, and a Family man who has a wife and kids, Jeff deserves respect.
absolutely great video. I love push ups, and I do as many variations as I can so I appreciate this video. Well done!
who else broke a sweat just watching it?!
Man this dude is explosive!! 😳😳
Thank you so much, I really needed this. Thank you.
Appreciate you and the work you are putting in/out
Please, for the sweet love of God, make more of these Callisthenic Variations vids. Really good music, too
I will master all 33 version of the push up
@vladimarputin4539
5 жыл бұрын
Make sure to master that hairline next.
@eskay6666
5 жыл бұрын
Vladimar Putin ohhhhhhhhhh
@cfbaddict7284
5 жыл бұрын
@@vladimarputin4539 dude, you just killed him!
@parthdhadhal1413
3 жыл бұрын
Any update?
@mariojt2085
3 жыл бұрын
Pls tell us you did it. You got much free time in 2020 alone right
Thank you for this program sir!
This was very informative in a quick duration of time - nice work.
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
@jimmyklein7575
2 жыл бұрын
This guy is definitely the best out there
@jimmyklein7575
2 жыл бұрын
And I truly believe he is trying to teach the world of Fitness how not to get hurt and get those games without no negative ego bull crap
vidéo is worth one million like
Thanks man Your each and every video motivates me 👍
Great video, thanks!!!
Now you can be lit and workout at the same time with the dab pushup!
@adambro2899
7 жыл бұрын
not only is your attitude fat, your name's fat too
@caliyusuff
7 жыл бұрын
mark bent If I am mindless then you are a salty and ignorant person ;)
notes to self: intermediate 2:12 : situp / pushup combo 2:20 inner pec pushup divebomber pushup 2:38 spiderman pushup pancake pushup fingertip pushup mt.climber pushup diamond cutter pushup 3:11 archer pushup prowler pushup pendulum plank pushup advanced: thumbs up pushup split squat pushup hand plant pushup arm posted pushup the "two min" pushup hannibal pushup foot plant pushup "the dab" pushup 4:31 rolling plyo pushup 4:41 cliffhanger pushup brock shuffle pushup bonus: mule kick pushup superman pushup
Great variations! Some that I didn't think of 👌👌 thank you for the great content 🙏
I liked how the advanced pushups started and then the music starts getting intense and dramatic and my jaw dropped. Lol! Jeff you are truly an athletic beast. Hope to add these to my hiit regimen. Much respect ✊
The dab pushup gave me a bit of a chuckle
The savagery with the dab push-up. 😎 I see you Jeff
I always come back to this video because it looks BADASS when Jeff does it
Me, my wife, and my son just did as many of these as we could and were slayed. Thanks! New subscriber, new fan.
Wow Jeff, I laughed at how I thought I was doing good with some of the push-up workouts in NXT and they are the INTERMEDIATE. You are incredible my friend! Keep up the great work!
*MY NAME JEFF*
@ericisericcc4279
7 жыл бұрын
me llamo jeff
@sophiefrischknecht2977
7 жыл бұрын
Je m'appelle jeff
@nhentai4768
7 жыл бұрын
Wilhtekz おれのなまいわJEFF
@huahua5928
7 жыл бұрын
Nama saya Jeff
@SS-ui2le
7 жыл бұрын
You made me laugh so loud, I woke up the neighbors :)
1 of d best video I have seen on utube related to fitness n exercise ....my practice begins from today....
Great video, Jeff, and one of my favorites!
You didn't put one of my favourites: one armed push ups!
@jovanbabic489
6 жыл бұрын
i thin he wanted to show use only those push ups which are not sufficiently known
@quintenschijns2226
6 жыл бұрын
Jovan Babic just like the normal pushup
@brainsareus
6 жыл бұрын
I can do a three-arm pushup... ... it helps me get out of my flying saucer.
@nathanhopkins1236
4 жыл бұрын
I know right
@yaelgarciacolin8912
4 жыл бұрын
He would say that one it's not athletic
Once, Again, I Regret Reading the Comments....
@rexorzist8706
7 жыл бұрын
Exotic Games idiots everywhere 60% of the time it works... everytime
Awesome video. One of your best.
Brock Shuffle pushup is my favourite! I'm working on mastering it. Jeff is amazing!
4:22 at this moment i unsubscribed then laughed about it, then resubscribed lmfao
5:09 TEST YOUR MIGHT!
Awesome Video. Great Variety to choose from! Thanks!
Wow 🤩 this is a great video! Already tried out some of the advanced. Will push myself to do some more. 💪🏻
The Dab pushup😂😂👏👏👏👏👏👏🔥🔥🔥🔥🔥🔥🔥Creativity😆
4:20 "The Dab Pushup" OMFG I'm dead 🤣
33 push ups work out is amazing, thanks for the work out.
Man..you have so much control on your body.... thanks for showing up all types of push up
These are for u dear💜💜💚
Only Jeff can make something as cringey as a dab look cool.
OMG!! I can't believe that I have been doing most of these from combining combat arts practice and creation in my own head and didn't even know they were real exercises!!! Some of these were ridiculously crazy combinations.
Thx sir , really helpful. appreciate ur dedication.
Why would someone even dislike this video?
@Khroniclas
7 жыл бұрын
probably because the 1 armed pushup is missing.
@SomeBodyIUsedToKnow8
7 жыл бұрын
Because there are tossers in the world