What Is a Plyo Push-Up? A plyometric push-up (plyometric push-up) is an explosive variation where you push off the ground with enough force for your hands to leave the floor before landing and absorbing the impact. Common variations include: The goal is speed and force production — not slow tension. How It’s Performed Key execution … Read more
What Is a Handstand Push-Up? A handstand push-up (HSPU) is a vertical pressing exercise performed upside down. Instead of pushing your body away from the floor horizontally like a standard push-up, you press your body vertically while balancing on your hands. Think of it as a bodyweight overhead press. It shifts the emphasis from chest-dominant … Read more
What Is a Deficit Push-Up? A deficit push-up is a variation where your hands are elevated on stable platforms — such as blocks, parallettes, or weight plates. Which allow you to descend the chest below hand level. Unlike a standard push-up where your chest stops at floor level, this version increases the bottom-end stretch on … Read more
What Is a Tricep Press-Up? A tricep press up is a narrow-hand push-up variation designed to shift emphasis from the chest to the triceps. Unlike a standard push-up, where hands sit shoulder-width apart, this version brings them closer together beneath the chest. The reduced hand spacing forces greater elbow extension. That means your triceps—not your … Read more
What Is a Diamond Push-Up? A diamond push-up is a push-up variation where your hands form a diamond or triangle shape beneath your chest. Your thumbs and index fingers touch, creating a narrow base that forces the arms to work harder—especially the triceps. Unlike standard push-ups, which distribute load across chest, shoulders, and arms, diamond … Read more
What Is a Reverse Push-Up? A reverse push-up (bench variation) is more accurately known as a bench tricep dip. Instead of facing the floor like in a standard push-up, you face upward with your hands placed behind you on a bench or elevated surface. How It’s Performed Who Should Do Reverse Push-Ups? Beginners — Not … Read more
Incline push-ups get a bad reputation. People assume they’re only for beginners—or worse, that they “don’t count.” That mindset is exactly why many people stall, struggle with form, or burn out their shoulders. What Is an Incline Push-Up? An incline push-up—also called an elevated pushup-is a push-up performed with your hands on an elevated surface … Read more
Negative push-ups might be the missing piece if you’ve struggled to increase reps, felt your chest not growing, or hit a plateau. Simple. Brutal. Effective. This movement is suitable for all levels: beginners, Intermediates, and even experts. What Is a Negative Push-Up? A negative press-up, also called a Slow-lowering push-up or Eccentric push-up, focuses on … Read more