Why This Lesson Matters

Once you’ve nailed your first push-up, the journey doesn’t stop there. Variations keep training exciting, prevent plateaus, and build all-round strength. Challenges give you a goal to chase, making push-ups a habit, not a one-time milestone.

Variations to Try

  • Diamond Push-Ups – Hands close together, torching triceps.

  • Wide Push-Ups – Emphasize chest strength.

  • Decline Push-Ups – Feet on a bench, adds intensity.

  • Ring / Suspension Push-Ups – Unstable, huge for shoulder and core stability.

Push-Up Challenges

  • Rep Goal: 20 clean push-ups in one set.

  • Time Test: Max push-ups in 2 minutes.

  • Endurance Builder: 100 push-ups across your day (broken into sets).

Mini Reflection

👉 Which challenge excites you most — strength, speed, or endurance? Pick one and give it a go this week.

Pro Tip

Don’t rush into fancy stuff too early. Master the basics first — then let variations layer on top as a way to stay motivated and strong.

Next Step / CTA

📥 Download: 10 Push-Up Variations for Every Level (PDF guide).
🎥 Watch the bonus variations video, then try one new variation and log your reps.

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