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You are here: Home / Physical Kitchness / 8 Ways to Modify Pushups

8 Ways to Modify Pushups

30 Jun

My hubby and I opted not to find out the gender of baby #2, but I’m pretty convinced it wouldn’t matter since apparently I’m having a basketball. Complete strangers have stopped me on the street, Target, at restaurants and said, “WOAH basketball”, or “it looks like you have a basketball in your shirt!”. So when the doctor delivers this bundle of joy, I’m fully prepped for: “Congratulations! It’s a basketball!” And this basketball bellied lady has had to make some major modifications to my usual workouts – including these 8 ways to modify pushups.

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If pushups aren't your thing, try any one of these 8 variations, ranging from easy to moderate. So many different ways to work your arms, back, and core!

Maybe you too are prego. Or maybe you have yet to master a full-out pushup. Maybe you’re building your strength or maybe you need to scale back. Whatever the case, modifying pushups doesn’t mean you aren’t working you arms, back, and core to the max. You can still get the strength-building benefits of a pushup even tweaking your technique just a tad.

Yes, executing pushups on your knees is one simple way to modify a pushup. But there are so so so many more different and inventive ways to do it. Here are a few to try!

8 Ways to Modify Pushups

8 different ways you can modify pushups: #1-#48 Ways to Modify Pushups: #5-#8

#1. Side Lying Pushup

Bend your knees at a 90 degree angle and lie on your side. Place your hands directly under your shoulders and extend your elbows. Now you are ready to drop down in to your pushup position and extend back up. Level: Easy

#2. Knee Down, Side Leg Extended Pushup

Bring both knees to the ground and place your hands directly under your shoulders. Extend one leg out to the side. Bend your elbows and lower your body down in to a pushup position and extend back up. Level: Easy

#3. Knee Down Pushups

Keep both knees and toes on the ground as you execute a full pushup, making sure to lower your upper body to the ground and keep your hips in line with your shoulders. Level: Easy

#4. Knee Down Pushups with Heels to Seat

The same concept as the knee down traditional pushups, but this time bring your feet in towards your bottom and execute a full pushup. Level: Moderate

#5. One Knee Pushup with Leg Extension

Place one knee down on the ground, hands directly under your shoulders. Next, lift one leg off the ground and extend it behind your body. Keep this position as you bend your elbows to execute a pushup and extend to the original position. Level: Moderate

#6. Diamond Pushups

Open your legs so that your knees are wide apart. Lift your feet off the ground and touch them together, keeping that position the entire time. Next, place your hands into a diamond position directly in front of your chest, making a diamond with your thumbs and pointer fingers together. Bend your elbows to execute a pushup position then extend them back to the original position. Level: Moderate

Ready to get off the ground? Try these modifiers if your knees need a break!

#7. Wall Pushups

Place your hands on a wall and position them directly in front of your shoulders. Walk your feet out and away from the wall until you reach a comfortable, yet challenging position and stand on the balls of your feet. Bend your elbows to execute a pushup at the wall. If it’s too challenging, walk your feet in towards the wall. If the position is not challenging enough, walk your feet away from the wall. Level: Easy to Moderate

#8. Bench or Ledge Pushups

Find a sturdy bench or low ledge and place your hand directly in front of your shoulders, on the ledge. Walk you feet out so that you are in an angled plank position, hips directly in line with your shoulders. Bend your elbows to execute a full pushup. The lower the bench or ledge is to the ground, the more challenging this pushup will be. Level: Moderate

When you feel like you have mastered all these variations, try a full pushup!

Here are some other modifier workouts you can do anywhere, any time! Modifier HIIT Workout, Low Impact Total Body Tone.

 

 

Chrissa
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45 Comments Filed Under: Physical Kitchness, Workouts Tagged With: arms, back, core[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Beverley @ Born to Sweat says

    June 30, 2016 at 7:52 am

    hahaha you’re actualllly amazing to keep doing push ups. I would probably roll onto one side and imagine myself doing them. kudos to you momma Benson

    Reply
    • Chrissa says

      June 30, 2016 at 9:55 pm

      Shut up you would NOT! You’d do them with a freaking kettle bell on your back πŸ˜‰

      Reply
  2. Susie @ SuzLyfe says

    June 30, 2016 at 8:49 am

    So many great modifications! I have clients that are ready for more from their pushups, some aren’t ready for the whole enchilada yet–I love these different options!

    Reply
    • Chrissa says

      June 30, 2016 at 9:52 pm

      Thanks Susie! I’m so glad you will have some use for these variations with your clients!

      Reply
  3. Abbey says

    June 30, 2016 at 9:29 am

    Great tips on modifying push ups!! I can do about 15 real ones and then I need to modify

    Reply
    • Chrissa says

      June 30, 2016 at 9:51 pm

      15 real ones is no joke! You are bad ass!

      Reply
  4. Rebecca @ Strength and Sunshine says

    June 30, 2016 at 11:25 am

    I love how many variations of push-ups there are (just like planks!) that’s why they are one of my top favorite exercises πŸ˜‰

    Reply
    • Chrissa says

      June 30, 2016 at 9:47 pm

      YES! I never thought about all the variations of planks too. Guess I know what kind of workout I’m doing tomorrow!

      Reply
  5. Blair says

    June 30, 2016 at 12:58 pm

    You still got it, girl! I can’t wait to see your basketball!!

    Reply
    • Chrissa says

      June 30, 2016 at 9:46 pm

      Hahaha. I’m excited to find out if it’s a pink or blue basketball!

      Reply
  6. Michelle says

    June 30, 2016 at 1:09 pm

    It’s making me tired just to look at this! The basketball bit made me laugh.

    Reply
    • Chrissa says

      June 30, 2016 at 9:29 pm

      It’s pretty comical (unless you are the one carrying it, then it’s just uncomfortable). πŸ˜‰ Thanks Michelle!

      Reply
  7. Chrissy @ Snacking in Sneakers says

    June 30, 2016 at 2:53 pm

    These are super helpful! Push ups are one area I really struggle with and I know these modifications will be useful. Going to try a few of the easy/moderate ones today!

    Reply
    • Chrissa says

      June 30, 2016 at 9:27 pm

      Awesome to hear! I hope these are all super helpful for you Chrissy! You’ll be busting out full ones in no time!

      Reply
  8. Mikki says

    June 30, 2016 at 3:35 pm

    What a great list of variations. I’ve never had very good upper body strength so I’m slowly working on that.

    Reply
    • Chrissa says

      June 30, 2016 at 9:26 pm

      I hope these modifications come in handy for you Mikki!

      Reply
  9. Gunjan says

    June 30, 2016 at 3:37 pm

    This post is super helpful I will pass on this link to my friend who is expecting and is looking for some fitness guidance.

    Reply
    • Chrissa says

      June 30, 2016 at 9:25 pm

      Thanks so much Gunjan!

      Reply
  10. Christina Bauer says

    June 30, 2016 at 7:06 pm

    Wow, I had no idea there were more than 2 variations!!

    Reply
    • Chrissa says

      June 30, 2016 at 9:25 pm

      MIND BLOWN! πŸ™‚ Glad I could introduce something new to you Christina!

      Reply
  11. Carmy says

    June 30, 2016 at 7:14 pm

    I’ve never seen 1-3,5-6!

    Reply
    • Chrissa says

      June 30, 2016 at 9:24 pm

      Fun new ones for you to try then Carmy!! πŸ˜‰

      Reply
  12. Allyson says

    June 30, 2016 at 7:39 pm

    This is such a helpful post! And I think your basketball is adorable. πŸ™‚

    Reply
    • Chrissa says

      June 30, 2016 at 9:19 pm

      Awe thanks Allyson!

      Reply
  13. Marlynn @ UrbanBlissLife says

    July 1, 2016 at 12:21 am

    Isn’t it so crazy what random strangers will say to you when you’re pregnant? πŸ™‚ Love the different variations of pushups!

    Reply
    • Chrissa says

      July 3, 2016 at 7:16 pm

      Seriously so crazy! When I heard the, “WOAH, basketball” comment coming from behind as I was shopping I wasn’t sure if I should turn around or not?!? Thanks Marlynn!

      Reply
  14. Kimberly says

    July 1, 2016 at 5:07 am

    Girl- you are doing awesome! Thanks for the ideas. I am 18 weeks along and these are great ideas.

    Reply
    • Chrissa says

      July 3, 2016 at 7:16 pm

      CONGRATULATIONS!!! And thank you so much for stopping by Kimberly!

      Reply
  15. Samantha @ Momma Wants Java says

    July 1, 2016 at 5:09 am

    I have yet to master pushups (either pregnant or not) so I’m a huge fan of the wall pushups! I love all of your variations though. And you look amazing!

    Reply
    • Chrissa says

      July 3, 2016 at 7:15 pm

      Thanks so much Samantha! I’m glad these brought you some inspiration to try other varieties! Modifying pushups is still hard work, even if you can’t master a full pushup!

      Reply
  16. Shann says

    July 1, 2016 at 9:56 am

    These are such great modifications. I always just do the knees, but now I can switch it up. I’m hoping one day I’ll be able to really do full-on push-ups, but my arms are my weakest area. Ps. Your basketball bump is adorable!

    Reply
    • Chrissa says

      July 3, 2016 at 7:13 pm

      I NEED variety or else I get so darn bored! I’m glad these brought you some inspiration Shann! You’ll be busting out full pushups in no time πŸ˜‰

      Reply
  17. Mariah says

    July 1, 2016 at 11:55 am

    Girl you lookgreat! I love seeing women who aren’t afraid to keep getting fit while expecting!

    Reply
    • Chrissa says

      July 3, 2016 at 7:12 pm

      Heck no! In fact, I truly believe it helped me power through my first birth and alleviated aches and pains during pregnancy! Thanks Mariah πŸ™‚

      Reply
  18. Michelle says

    July 1, 2016 at 12:25 pm

    Pretty cool! So much more than just bending your knees! And you look fabulous doing them all:)

    Reply
    • Chrissa says

      July 3, 2016 at 7:08 pm

      Thanks so much Michelle!! So many fun varieties to try πŸ™‚

      Reply
  19. Denay DeGuzman says

    July 1, 2016 at 3:25 pm

    Chrissa, I am a big fan of your beautiful blog. There’s always so much great inspiration here. I love all of these great exercises with photos showing correct posture during all of the movements. Thank you so much for this. I just pinned this post to Pinterest so others can get motivated and inspired too!

    Reply
    • Chrissa says

      July 3, 2016 at 7:07 pm

      Denay, every single time I get a comment from you it seriously brightens my day. You are seriously the best. Thanks for the smile and keep on coming back my friend!

      Reply
  20. Emma @ The Happy Journal says

    July 2, 2016 at 2:06 am

    I definitely need this. I have no core strength at all!

    Reply
    • Chrissa says

      July 3, 2016 at 7:06 pm

      I hope it helps you Emma!

      Reply
  21. Jess @hellotofit says

    July 2, 2016 at 10:08 am

    LOVE all of these modifications, Chrissa!! Yook FAB πŸ™‚

    Reply
    • Chrissa says

      July 3, 2016 at 7:04 pm

      Awwwwwe thanks love!

      Reply
  22. Heather with WELLFITandFED says

    July 3, 2016 at 3:16 pm

    TOTE-ALLY thought this post was about bras! Not kidding. I thought I was going to learn about perkifying the gals. Happy to see I have eight new exercises to try instead. Although…. #ideafornewblogpost

    Reply
    • Chrissa says

      July 3, 2016 at 7:02 pm

      Hahahahaha this is the best comment EVER!!!

      Reply
  23. Dia All The Things I Do says

    July 4, 2016 at 1:37 pm

    Great collection of variations. The standing push up is amazing. It really helped me build up my strength to do traditional ones.

    Reply

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