Bodyweight Push-Up Variations

The bodyweight push-up is a classic exercise that focuses on upper body strength, and can be performed virtually anywhere with no equipment and limited space.

Perform “Push-Ups” and other exercise moves safely and effectively with Traveling Trainers exercise database, which includes top tips from Traveling Trainers fitness experts, video demonstrations, and a step by step guides.

*MEDICAL DISCLAIMER: Always consult your physician before beginning any exercise program.

How to perform the Bodyweight Push-Up:

Starting Position: The best way to start your push up is to make sure that you get the exact position required. To do this, lie on your stomach and place your hands directly under your arm pits. From here, move your hands away from your body by exactly one hand—this will give you a good base start position.

  1. To begin, go to the floor. Placing arms parallel to one another. Shoulder-width apart, matching your chestline. (See Above Tip for proper form)

Coming Up Onto Your Toes:

  1. Feet on the floor next to each-other. Lift knees off ground. You should NOW be in a body inclined position.
  2. From the body inclined position – flex elbows, lowering body to the ground. Hold for ½ second to 1 full second. Finish by squeezing elbows back to straight position and relax.

Bodyweight Push-Up (On Knees) Variation:

*If you’re unable to perform a FULL push-up, repeat the same instructions & motions as above – only this time, with knees touching the floor instead of inclined position.

Bodyweight Push-Up HOLD Variation:

Another Variation of the Bodyweight Push-Up – “Push-Up Hold

Performing this push-up Hold Variation helps the body form deep tissue muscles.

This move is similar to the bodyweight push-up, you simply start in the inclined body top position & HOLD the push-up for a longer time period – without lowering.

Hold Poses for 30, 45 and even 60 seconds at a time. Return to a resting position once completed.


Use your core to raise your upper body. If the movement comes from your head or neck, you’ll increase the risk for injury. Move in a slow, controlled manner. Rapid movements won’t engage the right muscles.

  • Take intermittent rest periods
  • Stay hydrated
  • Keep a towel to cool/dry off during workout