Onnit Suspension TrainerFor the advanced mover regular push ups are probably a little easy.

They work amazingly well in conjunction with a bodyweight workout session, and while people at most gyms spend to much time on the bench press, push ups may be the most effective way to get you stronger.

They’re far more versatile than people think and push up variations can strengthen your abs, back, and legs!

These 5 push up variations are a way to change up your next bodyweight workout.

If you are looking for a new variation of you traditional push up or just a different angle when targeting your upper body muscles, these are excellent variations for both upper and lower body strength.

Other benefits of these push up variations include lower back release, hamstring release, shoulder strength, posterior chain mobility and spinal mobility.

Push Up Variation #1: Dolphin Press

Push Up Variation #1: Dolphin Press

Push Up Variation #2: Bear Press

Push Up Variation #2: Bear Press

Push Up Variation #3: Dolphin Press to Battering Ram

Push Up Variation #3: Dolphin Press to Battering Ram

Push Up Variation #4: Dolphin Press to Cobra

Push Up Variation #4: Dolphin Press to Cobra

Push Up Variation #5: Bear Dive Bomber

Push Up Variation #5: Bear Dive Bomber