Here are the steps for performing a Regular Push-Up with a proper form:

Step 1:
Start in a straight arm plank position with feet hip-width apart and toes tucked under.

Engage your core to keep your body in one long line from head to toe.

Step 2:
Lower your body down until your chest is just above the floor, keeping your elbows close to the side of your body as you lower yourself down.

Don’t let them flare outwards!

Step 3:
As you push back up into the starting plank position, make sure that your head is aligned with your spine and shoulders are pulled away from the ears.

Step 4:
Be sure not to arch or round the back while pushing up!

Step 5:
Finally, exhale as you push yourself up and inhale as you lower yourself back down – this will help maintain correct breathing form throughout the exercise and promote increased oxygen intake for better performance.

Here are the steps for performing the Eccentric Push-Up with a proper form:

Step 1:
To do this push-up correctly, start by getting into a push-up position and then slowly lower yourself toward the ground until your chest touches the floor.

Step 2:
Then push yourself back up again with control.

To make sure your push-up form is correct, keep your back straight and your elbows close to the side of your body while your push-up.

Step 3:
Make sure that you’re using your chest muscles to do the push-ups instead of your arms and shoulders.

This will ensure that you are targeting the right muscles and getting the most out of your push-up.

This push-up is great because not only does it target your chest muscles, but it also helps to engage your core and triceps.

Here are the steps for performing the One-Leg Push-Up with a proper form:

Step 1:
To properly execute a one-leg push-up, start by placing your hands on the floor shoulder-width apart, feet together and your abs engaged.

Step 2:
Lift one foot off the ground, and push up into a plank position while keeping the core tight.

Step 3:
Lower yourself slowly toward the floor until your chest almost touches it and push back to starting position.

Step 4:
Make sure to keep your whole body in a straight line and your hips and shoulders parallel to the ground.

Step 5:
Do 8-10 repetitions per side for two sets, taking short breaks between them.

Here are the steps for performing the Close-Grip Push-Up with a proper form:

Step 1:
Start by positioning your hands about shoulder width apart on the floor and keeping your elbows close to your sides as you lower yourself.

Step 2:
Then push up until your arms are fully extended and squeeze the chest muscles at the top of the push-up.

Step 3:
Make sure to keep your core tight throughout the movement and avoid sagging or arching your back.

Step 4:
Also, avoid locking out your elbows when pushing back up to prevent injury.

Here are the steps for performing the Wide-Grip Push-Up with a proper form:

Step 1:
To begin, start in a push-up position with your arms straight and hands slightly wider than shoulder-width apart.

Step 2:
Keep your body in a straight line from head to toe.

Step 3:
Your feet should be hip-width apart and your toes tucked into the floor.

Step 4:
Engage your core muscles by drawing your belly button in towards your spine.

Step 5:
Lower yourself down until your chest is just above the floor, but make sure that your elbows stay close to your body.

Step 6:
Keep your head and neck in neutral alignment, looking slightly ahead or straight down at the ground.

Step 7:
Drive through the palms of your hands as you push back up to starting position.

Step 8:
Make sure to keep your body tight and contract your chest at the top.

Step 9:
Repeat for the recommended reps and sets, making sure to keep proper form throughout.

Here are the steps for performing the Decline Push-Up with a proper form:

Step 1:
Start by positioning yourself at the top of the decline bench, with your feet resting on the higher end and your hands firmly placed on the ground beneath you.

Step 2:
Your body should be in a straight line from your head to your feet.

Step 3:
Bend your elbows and slowly lower yourself until your chest nearly touches the ground, pause for a moment and then push yourself back up to starting position.

Step 4:
It’s important to keep your core tight and engaged throughout this exercise as well as focus on keeping proper form by not letting your hips sag or rise.

Step 5:
Complete the exercise by repeating this motion for the desired number of repetitions and sets.

Here are the steps for performing the Staggered Hands Push-Up with a proper form:

Step 1:
To perform the Staggered Hands Push-Up, begin by getting into a standard push-up position, with your feet together and arms at shoulder width apart.

Step 2:
Then, move one hand slightly forward while keeping the other hand in place.

Step 3:
Lower your body down until your chest nearly touches the ground, then press back up to complete one repetition.

Step 4:
Make sure to keep your core engaged throughout the entire exercise.

Step 5:
For an added challenge, you can also add a clap or two in between repetitions.

This will help to increase upper body strength and muscular power.

Step 6:
Be sure to keep proper form throughout the entire exercise for maximum results and decreased risk of injury.

Step 7:
Additionally, make sure to use the same number of repetitions with each hand if you choose to do so.

Here are the steps for performing the Spiderman Push-Up with a proper form:

Step 1:
To perform the Spiderman Push-Up correctly, start by getting into a high plank position with hands directly underneath your shoulders.

Step 2:
From there, lower yourself down to the ground while bringing one knee towards the same side elbow, keeping your core tight and back straight.

Step 3:
Push up explosively through your arms and switch legs so that the opposite leg moves toward its elbow.

Step 4:
Repeat this movement ensuring that you are keeping your hips level throughout the exercise.

This push-up should be done at a controlled pace and with proper form to ensure the best results.

For an extra challenge, you can add in a jump when pushing up and even incorporate weights such as dumbbells or kettlebells.

Doing this exercise regularly will help build strength, improve coordination, and increase shoulder mobility.

Here are the steps for performing the Side-to-Side Push-Up with a proper form:

Step 1:
To begin the exercise, start in a high plank position with your hands placed slightly wider than shoulder-width apart and your toes tucked into the ground.

Step 2:
Tightly engage your core muscles while keeping your back and hips in a straight line.

Step 3:
Next, lower your body until your chest almost touches the ground, and then immediately push yourself back up to the plank position.

Step 4:
From here, move one hand off the floor and reach out to the side as far as you can.

Step 5:
Lower your body back down to the ground and then use your other arm to repeat the same motion, pushing off to the side as far as you can.

Step 6:
Maintain a strong core throughout the exercise and be sure not to let your hips sink or rise during each rep.

Step 7:
Continue alternating arms while keeping good form until all reps are complete.

Here are the steps for performing the Tiger Push-Up with a proper form:

Step 1:
To begin, get into a high plank position on your hands and toes with your core engaged and your back flat.

Step 2:
Lower yourself down, bringing one hand and the opposite knee towards each other, so that you look like a tiger about to pounce.

Step 3:
Make sure that your elbow stays tucked in close to your torso.

Step 4:
Push back up to the high plank position and repeat with the opposite arm and leg.

Step 5:
Keep your core engaged throughout the entire exercise to maintain good form and stability.

Step 6:
Aim for 3-4 sets of 8-10 repetitions per side.

Step 7:
As you become more advanced, use a weight vest or ankle weights to increase the difficulty of the exercise.

With practice, you will be able to master this challenging exercise and add it to your regular routine!

Here are the steps for performing the Plyometric Push-Up with a proper form:

Step 1:
To do the Plyometric Push-Up, start in the standard push-up position with your feet together and your hands slightly wider than shoulder width.

Step 2:
Then, bend your arms to lower yourself down until the chest nearly touches the ground.

Step 3:
At this point, you should be exerting maximum force.

Step 4:
Then, explosively press up off the ground and clap your hands together before landing back in the starting position.

Step 5:
Be sure to keep your core tight and maintain good form throughout the entire exercise.

The Plyometric Push-Up should be done for 3-4 sets of 10-12 reps with a brief pause between each rep.

It’s important to rest for 45 seconds to 1 minute after each set.

This high-intensity exercise should not be done more than two times a week to allow for adequate recovery and to reduce the risk of injury.

Here are the steps for performing the One-Armed Push-Up with a proper form:

Step 1:
The proper form for a one-armed push-up includes having your feet slightly wider than shoulder-width apart and toes pointing outwards, with one arm placed directly beneath the chest.

Step 2:
Keep the core tight throughout the exercise and maintain a straight line from your head to your heels.

Step 3:
As you begin to lower yourself, make sure that your elbow tracks directly below your shoulder.

Step 4:
Lower yourself until your chest is almost touching the ground, and then press up using your one arm to return to the starting position.

Step 5:
Keep your back and neck straight throughout the exercise.

It is important to practice the one-armed push-up properly before attempting it with additional weight or higher reps.

Work on perfecting the form and building up strength before increasing the difficulty of the exercise.

Start by doing the one-armed push-up against a wall or with your feet elevated on a box before trying it on the ground.

You can also practice with incline push-ups and planks to help build up the necessary strength for this exercise.

Here are the steps for performing the Feet-on-the-Wall Push-Up with a proper form:

Step 1:
To perform the Feet-on-the Wall Push-Up correctly, begin in a plank position with your feet on the wall.

Step 2:
Keep your hands slightly wider than shoulder-width apart and your elbows slightly bent.

Step 3:
Make sure your body is in a straight line, with your head up and core engaged.

Step 4:
From here, lower your chest toward the ground until your elbows reach a 90-degree angle.

Step 5:
Then push back up to the starting position, keeping your core tight throughout.

Be sure to keep your feet firmly on the wall and your back straight throughout the entire exercise.

To make this exercise even more challenging, add a clap as you push up from the bottom.

Here are the steps for performing the Alternating Medicine Ball Push-Up with a proper form:

Step 1:
To begin the alternating medicine ball push-up, start in a standard plank position with your feet slightly wider than hip-width apart.

Step 2:
Place your hands on the medicine ball with one hand on each side, placed just outside of shoulder width.

Step 3:
Bend your elbows and lower your chest, keeping your core tight and your back straight.

Step 4:
As you push yourself back up to the starting position, switch the hands that are on the medicine ball, so the opposite hands are now placed on either side of the ball.

Step 5:
Repeat this motion for desired repetitions.

Keep your core engaged throughout the exercise and keep your back straight.

To increase the difficulty, you can add a jump as you switch hands, which adds an explosive, plyometric component to the exercise.

Here are the steps for performing the Half Planche Push-Up with a proper form:

Step 1:
The Half Planche Push-Up is performed by starting in a traditional push-up position.

Step 2:
From there, the body is shifted forward until the upper arms are vertical and parallel to the floor.

Step 3:
The legs and feet should be kept off the ground, and only the lower half of the body (from the chest down) should remain in contact with the ground.

Step 4:
The chest should be kept low with the back arched, and the head should be in line with the spine.

Step 5:
To initiate the movement, the arms should be slowly lowered until they are at 90 degrees.

Step 6:
The core and glutes should remain engaged throughout to maintain proper form.

Step 7:
At the bottom of the movement, the arms should be fully extended and the body returned to its original position.

Step 8:
The elbows should remain tucked in throughout to prevent any strain from occurring.

Step 9:
Once one repetition is completed, the exercise can be repeated.

The hardest form of push-up is the one-arm clapping push-up.

This type of push-up requires immense strength and balance from the individual, as well as core stability.

It involves an individual putting their hands on the ground side by side, with their feet together.

However, instead of pushing up with both arms, the individual needs to push up with one arm while clapping the other.

This type of push-up is not recommended for beginners, as it can be quite challenging and even dangerous if done incorrectly.

In order to properly complete a one-arm clapping push-up, proper form and technique must be used in order to avoid any injuries or strains on the body.

It is best to practice this form of push-up under the guidance of a certified fitness trainer or coach.

Once mastered, it can be an incredibly powerful exercise that will help to increase strength and muscle tone in the upper body.

Push-up variations are a great way to add variety to your workouts and get the most out of your exercise routine.

They can help you build strength, improve balance, and increase overall fitness.

Doing push-up variations is also an effective way to target different muscle groups and work different body parts more efficiently.

When doing push-up variations, make sure to take proper form and use the correct technique.

Start with basic push-ups first and gradually increase the difficulty level as your strength and endurance improve.

Once you feel confident in performing basic push-ups, you can begin to incorporate push-up variations into your routine.

Ultimately, whether or not you should do push-up variations is up to you.

If you’re looking for a way to challenge yourself, increase your strength and fitness level, and target different muscle groups, then incorporating push-up variations into your routine can be extremely beneficial.

However, if you feel comfortable with basic push-ups or are just starting out with exercise, then it’s probably best to stick with the basics for a while first.

No matter what, always remember to listen to your body and be mindful of your form. Stay consistent with your workouts and you’ll be sure to see results!

The Spiderman pushup is considered one of the best variations for a full-body workout since it involves multiple muscle groups and requires more complex movement patterns than regular pushups.

This exercise starts with a regular pushup, then as you lower yourself, bring one knee to the side of your elbow.

Push back up and repeat with the other leg.

This variation activates your core muscles more than a standard pushup while also targeting your chest, shoulders, triceps, and back.

The Plyometric Pushup is another great full-body exercise.

It combines explosive movements with regular pushups to increase muscular power and strength while engaging your entire body in the process.

To perform this exercise, start in a plank position and lower yourself until your chest almost touches the floor.

Then explosively push up as high as you can, clapping your hands together at the top of the movement.

This exercise targets the same muscles as regular pushups, but with a more intensive effort.

The Standard pushup is the most popular variation and can be done anywhere without any additional equipment or setup.

It targets the chest, triceps, shoulders, back muscles, and core.

To perform this exercise correctly, start in a plank position with your hands shoulder-width apart on the floor below your shoulders.

Keep your abs tight and core engaged.

Lower your body until your chest almost touches the floor, then push back up by extending your arms to their fullest range of motion.

Overall, each variation of the pushup offers tremendous benefits and can help to strengthen your body.

Depending on your fitness goals and personal preferences, choose one or all three types of pushups to build strength, power, and endurance throughout the body.