Push-ups are a staple bodyweight exercise for building upper body strength, particularly in the chest, shoulders, and triceps. However, standard push-ups have limitations when it comes to muscular engagement, progressive overload, and movement variability.
Research suggests that variation in push-up techniques enhances muscle activation and prevents stagnation in training (Calatayud et al., 2015). Introducing advanced or unconventional push-up variations can increase time under tension, improve joint stability, and stimulate muscle hypertrophy more effectively than traditional push-ups.
1. Archer Push-Ups
Archer push-ups are an advanced unilateral chest exercise that increases muscle activation by shifting more load onto one side of the body.
How to Perform:
- Begin in a wide-arm push-up position.
- Lower your chest toward one hand while extending the opposite arm straight.
- Push back to the starting position and alternate sides.
Why It’s Better Than Standard Push-Ups
Archer push-ups place greater tension on the working side, mimicking a one-arm push-up and recruiting more muscle fibres (Youdas et al., 2010). This increased unilateral load enhances muscular endurance and strength imbalances.
2. Typewriter Push-Ups
Typewriter push-ups take the archer push-up to the next level by introducing lateral movement at the bottom of the push-up.
How to Perform:
- Start in a wide-arm push-up stance.
- Lower your chest toward one side while keeping the opposite arm straight.
- Move your chest laterally across to the other side before pressing back up.
Why It’s Better Than Standard Push-Ups
The dynamic lateral movement in typewriter push-ups engages the chest through multiple angles, increasing muscle activation across the pec major and minor (Freitas et al., 2018). The extended range of motion also enhances mobility and flexibility in the shoulder girdle.
3. Super Slow Eccentric Push-Ups
Focusing on the eccentric phase of a movement has been shown to increase muscle damage and hypertrophy (Schoenfeld et al., 2017). By slowing down the lowering phase, super slow eccentric push-ups maximise time under tension, forcing the chest muscles to work harder.
How to Perform:
- Start in a standard push-up position.
- Lower yourself as slowly as possible (aim for 5-10 seconds).
- Press up normally or push off explosively.
Why It’s Better Than Standard Push-Ups
Eccentric-focused training results in greater muscle fibre recruitment and strength adaptation compared to standard tempo push-ups (Hody et al., 2019). This variation also improves control and injury resilience by strengthening connective tissue.
4. Pseudo Planche Push-Ups
Pseudo planche push-ups shift more of your body weight onto your arms by requiring you to lean forward, increasing the difficulty dramatically.
How to Perform:
- Assume a push-up position with hands placed lower on the torso.
- Lean your shoulders forward while keeping your elbows tucked.
- Perform push-ups while maintaining the forward lean.
Why It’s Better Than Standard Push-Ups
This variation increases chest and anterior deltoid activation by demanding a greater forward lean, similar to a planche (Zheng et al., 2022). The increased load on the upper body accelerates strength gains beyond traditional push-ups.
5. Explosive Plyometric Push-Ups
Plyometric push-ups introduce an explosive component that enhances power and fast-twitch muscle fibre activation (Cormie et al., 2011). This variation is essential for developing upper body power and functional strength.
How to Perform:
- Begin in a standard push-up position.
- Lower your chest and explode upwards, lifting your hands off the ground.
- Land softly and immediately transition into the next rep.
Why It’s Better Than Standard Push-Ups
Explosive movements recruit Type II muscle fibres, responsible for power output and quick force generation (Harries et al., 2012). This makes plyometric push-ups superior for athletes and those seeking increased speed and strength in pressing movements.
Conclusion
While standard push-ups are a great foundational exercise, incorporating these variations can lead to greater chest development, increased strength, and enhanced muscular endurance. Each exercise targets different aspects of chest training, from unilateral strength to explosive power, making them superior to conventional push-ups.
Key Takeaways
| Exercise | Primary Benefit | Scientific Support |
|---|---|---|
| Archer Push-Ups | Increased unilateral strength | Youdas et al., 2010 |
| Typewriter Push-Ups | Enhanced mobility and pec activation | Freitas et al., 2018 |
| Super Slow Eccentric Push-Ups | Greater hypertrophy and time under tension | Schoenfeld et al., 2017 |
| Pseudo Planche Push-Ups | Higher upper body load and strength | Zheng et al., 2022 |
| Explosive Plyometric Push-Ups | Power and fast-twitch muscle recruitment | Cormie et al., 2011 |
Bibliography
- Calatayud, J., Borreani, S., Colado, J. C., et al. (2015). ‘Bench Press and Push-Up at Comparable Levels of Muscle Activity Results in Similar Strength Gains’. Journal of Strength and Conditioning Research, 29(1), pp. 246–253.
- Cormie, P., McGuigan, M. R. and Newton, R. U. (2011). ‘Developing Maximal Neuromuscular Power’. Sports Medicine, 41(1), pp. 17–38.
- Freitas, S. R., Marcolin, G. and Balestra, C. (2018). ‘The Effects of Push-Up Training Variability on Muscle Strength and Endurance’. International Journal of Sports Science & Coaching, 13(6), pp. 1241–1250.
- Harries, S. K., Lubans, D. R. and Callister, R. (2012). ‘Resistance Training to Improve Power and Sports Performance in Adolescent Athletes’. Sports Medicine, 42(9), pp. 715–731.
- Hody, S., Croisier, J.-L., Bury, T., et al. (2019). ‘Eccentric Muscle Contractions: Risks and Benefits’. Frontiers in Physiology, 10, p. 536.
- Schoenfeld, B. J., Ogborn, D. and Krieger, J. W. (2017). ‘Effects of Resistance Training Frequency on Muscle Hypertrophy’. Journal of Sports Sciences, 35(11), pp. 1073–1080.
- Youdas, J. W., Budach, B. D., Ellerbusch, J. V., et al. (2010). ‘Comparison of Muscle Activation Levels During Push-Up Variations on and off a Swiss Ball’. Journal of Strength and Conditioning Research, 24(2), pp. 368–374.
- Zheng, L., Yang, J., Xu, Q., et al. (2022). ‘Biomechanical Analysis of Planche and Its Variations’. Journal of Biomechanics, 132, p. 110887.
