The Push-Ups You Should Be Doing

These creative twists promise bigger calorie burn, a more stable core, and a stronger upper body.

There’s a reason push-ups have stood the test of time—they work. It’s a multi-joint exercise that targets your pecs, triceps, deltoids, abdominals, and all of your key muscle stabilizers. Plus, it doesn’t require any equipment, so you can perform push-ups anytime, anywhere. The only catch is that in order to see results (and avoid injury), you have to do them correctly: Keep your head, neck, and spine in a neutral position, your abs engaged and your lower body muscles (hips, glutes, etc.) activated throughout the movement.

How it works: Perform one traditional push-up using good form. Work your way up to 3 sets of 8. Once you can complete those without faltering, you’re ready to move on to these variations. Mixing up your hand positioning and body movements will challenge different muscles, burn more calories and test your endurance. Tackle one of these exercises at a time. Do 2 or 3 sets of 8 to 10 reps, using proper form, and then move on to the next one.

1. Plank-Ups
Start in the push-up position (hands under shoulders, back flat, legs extended behind you, toes tucked under). Keeping upper body engaged, lower right forearm to floor, placing elbow under shoulder, then lower left forearm to the floor. Hold the plank for one count, and then rise back up to start, placing one palm on the floor at a time.

2. Mountain Climber Push-Up
Start in a push-up position, and bring the right knee in toward the chest; extend the leg behind you, and then immediately bring the left knee in toward the chest; extend the leg behind you. Perform a push-up, keeping elbows by sides. Repeat.

3. Bird-Dog Push-Up
Perform a push-up, keeping elbows by the sides. Extend your right arm in front of you and left leg behind you; hold the balance for one count, then lower. Do another push-up, and repeat balance on the other side (left arm; right leg). Repeat.

4. Push-Up Row
Start in a push-up position, gripping a kettlebell* in each hand, with palms facing each other. (*Note: The bigger the kettlebell, the more stable you will feel.) Bend elbows behind you, keeping them close to sides, lowering your chest toward the floor, and then press back up. Once up, pull the left elbow behind you, bringing the kettlebell up to the ribs; lower. Repeat the push-up and perform the row on the opposite (right) side. Continue alternating sides with each rep.

5. Uneven Push-Up
Start in the push-up position (hands under shoulders, abs engaged, back flat, legs extended behind you), with the left hand on top of the ball part of a horizontal kettlebell. Without rotating your torso, keeping your hips and shoulders square, bend your elbows behind you, lowering your chest toward the floor, and press back up. Do 8 reps; switch sides and repeat.

6. Side Plank Push-Up
Start in the push-up position (hands under shoulders, abs engaged, back flat, legs extended behind you). Lower your chest toward the floor, and then as you press back up, rotate your torso to left and keep your gaze on your left hand, as you lift your left arm and leg toward the ceiling, forming an X with your body. Hold for one count; rotate back to high plank and repeat.

7. Sliding Push-Up
Start in a push-up position (hands under shoulders, abs engaged, back flat, legs extended behind you), with a towel under your left palm. Slowly slide your left hand forward, as you bend your right elbow behind you and lower chest toward the floor. Without falling flat, extend the left arm as far forward as possible, and then slowly slide back up to start, keeping the arm straight throughout. Do 8 reps; switch sides and repeat.

8. Stability Ball Scissors
Start in a push-up position (hands under shoulders, abs engaged, legs extended and together behind you), with the tops of feet centered on a stability ball. Bring your right knee in toward your chest, then rotate your torso slightly as you extend your leg out, parallel to the ground. Perform a push-up, keeping the body squared up as much as possible. Reverse motion back to start. Repeat on the left side. Continue alternating sides with each rep.

9. Traveling Push-Up
Start in a push-up position (hands under shoulders, abs engaged, legs extended behind you). Perform a push-up, and then step your right leg under and to the left of your left leg and right hand under and to the side of your left hand. Step left hand and leg over the right, moving back into the push-up position. Perform a push-up, and then reverse motion (left hand/leg steps over right; right goes under left) back to the right (ending where you started.

10. Pike Push-Up
Start in a pike position (upside down “V”), with palms under shoulders, toes centered on top of a stability ball, legs together, and hips raised toward the ceiling. Keeping your lower body still, bend your elbows behind you, slowly lowering your head toward the floor; carefully press back up to start.