If your upper body isn't strong enough to do a standard push-up, try doing push-ups with your knees. Instead of starting in a full plank position, bend your knees and place your hands on the ground, hip-width apart. Keep your torso straight as you lower and raise your upper body.
Push-ups on the wall
Wall push-ups are a good choice for those new to push-ups or those recovering from an injury. Place your hands on the wall at shoulder height, slightly wider than shoulder width. Step your feet back 12 - 18 cm and place your feet hip-width apart, then do push-ups against the wall.
Incline push-ups
Incline push-ups are an advanced move from wall push-ups. You do inclined push-ups by placing your hands on a chair or a step, a high box and doing push-ups like regular push-ups.
Push-ups with weights
Adding weights to a standard push-up is one option to enhance this exercise. You can do this by placing a weight plate on your back or looping a resistance band under your arms and across your upper back. It's important to keep your upper body tight by doing push-ups with weights to protect your spine.
One-arm push-ups
Performing a one-armed push-up requires significant strength in the upper body and core. In plank position, spread your feet slightly wider than hip width to help maintain balance. Then, do push-ups with one hand on the ground and the other behind your back.
