33 Pushup Variations: A Guide for All Levels
Summary
Jeff Cavaliere of ATHLEAN-X presents 33 pushup variations spanning beginner, intermediate, and advanced levels. The core message is that sticking with the same variation prevents progress — finding a challenging version is key to continued strength and fitness development. Pushups can be used to train power, strength, coordination, and endurance depending on the variation chosen.
Key Points
- The pushup is one of the most classic exercises ever, and also one of the most varied — with at least 33 distinct variations available
- Progression is the priority: if the standard pushup feels easy, continuing to use it will not stimulate further strength or physical improvement
- Pushup variations can target multiple fitness qualities, including muscular strength, muscular endurance, power, and coordination
- There is a variation suitable for every fitness level — from complete beginners to advanced athletes
- Choosing the right variation for your current level is just as important as doing the exercise itself
- Avoiding complacency in training is a recurring theme — the goal is to always find the version that genuinely challenges you
Exercise Details
The Pushup (General)
- Target muscles: Chest, shoulders, and triceps (primary); core as a stabilizer
- Form cues:
- Maintain a straight, rigid body line from head to heels
- Avoid letting the hips sag or pike upward
- Control both the lowering and pressing phases
- Programming approach: Select a variation that is genuinely challenging at your current level, rather than defaulting to a comfortable standard
- Fitness qualities trainable via variations:
- Power — explosive or plyometric pushup variations
- Strength — weighted or mechanically disadvantaged variations
- Coordination — complex movement pattern variations
- Endurance — higher-rep or timed variations
Note: Specific form cues and target muscles for all 33 individual variations were demonstrated visually in the video but were not detailed in the transcript.