#1–#15 (15 TOTAL)
A horizontal bodyweight press from hands and toes with the body held in a rigid plank.
A standard push-up performed with knees on the floor to reduce total load.
A standing push-up against a wall that minimizes resistance while reinforcing pressing mechanics.
A push-up with hands elevated on a surface to decrease resistance while maintaining plank alignment.
A push-up with feet elevated to increase upper-body loading and shoulder demand.
A push-up performed with hips elevated to shift emphasis toward shoulder flexion.
A pike-based push-up using a shorter lever than a full handstand to load the shoulders.
A vertical push-up performed upside down with wall support for balance and alignment.
A push-up emphasizing active scapular protraction at the top of the movement.
A flowing push-up moving through spinal flexion and extension in a continuous arc.
A dynamic push-up traveling forward and backward through a curved path under the body.
A Hindu push-up performed with feet elevated to increase shoulder and trunk demand.
A push-up transitioning from forearms to hands, emphasizing pressing from a low base.
A base push-up initiated from elbows pressing into full arm extension without added movement.
A strict push-up performed from a locked straight-arm plank emphasizing joint stacking and control.
#16–#125 (110 TOTAL)
Same push-up pattern. Geometry, range, or joint angles only. No added movement.
Hands elevated to reduce resistance while maintaining a straight plank.
Hands elevated slightly to subtly reduce load.
Hands elevated high to significantly reduce load.
Feet elevated to increase upper-body loading.
Feet slightly elevated to modestly increase load.
Feet highly elevated to strongly bias shoulders.
Feet elevated with standard hand placement.
Hands wider than shoulders to change chest leverage.
Hands set very wide to further alter leverage.
Hands closer than shoulders to increase triceps demand.
Hands directly under shoulders emphasizing elbow extension.
Hands form a diamond beneath the chest.
Performed on fingertips to reduce contact area.
Push-up performed on two fingers per hand.
Performed on closed fists to change wrist angle.
Hands placed dorsally to alter wrist mechanics.
Hands elevated to increase range of motion.
Hands elevated higher to further increase depth.
Only the bottom half of the range is used.
Only the top half of the range is used.
Performed through a fixed partial range.
Performed through a very short partial range.
Isometric hold at the lowest position.
Isometric hold at full elbow extension.
Static hold at mid-elbow bend.
Paused briefly at the lowest point.
Extended pause at the bottom position.
Paused briefly at full extension.
Extended pause at full lockout.
Shoulders shifted forward to increase loading.
Shoulders pushed far past wrists.
Shoulders shifted back to reduce leverage.
Hands placed forward of shoulders.
Hands placed closer to hips.
Elbows flared to change shoulder mechanics.
Elbows tucked to increase triceps bias.
Elbows held at approximately 45 degrees.
Hands close together under centerline.
Hands nearly touching under the chest.
Hands set wider than shoulder width.
Hands placed at maximal comfortable width.
Performed on push-up handles to alter wrist angle.
Performed on parallettes to increase depth.
Hands elevated on low blocks.
Hands elevated on high blocks.
Heels elevated while toes stay grounded.
Toes elevated while heels stay grounded.
Feet together to reduce base of support.
Feet wide to alter lower-body leverage.
Mixed geometry altering force distribution.
Opposite mixed geometry configuration.
Feet nearly in a straight line.
One hand stacked on the other centrally.
Hands offset laterally without movement.
Very small hand offset for subtle bias.
Large hand offset for strong bias.
Toes elevated on a small surface.
Heels elevated on a small surface.
Palm heels elevated while fingers stay down.
Fingers elevated while palm heels stay down.
Knuckles flat against the floor.
Knuckles stacked vertically.
Wrists extended beyond neutral.
Wrists flexed toward the floor.
Hands rotated outward.
Hands rotated inward.
Neutral wrist alignment using handles.
Reduced palm surface contact.
Maximal palm surface contact.
Thumbs lifted to reduce grip assistance.
Pinkies lifted to alter hand pressure.
Fingers spread wide to increase stability.
Fingers kept together to reduce surface area.
Shortened movement depth.
Performed through the deepest safe range.
Chest touches floor each rep.
Chin contacts floor before pressing.
Nose touches floor each rep.
Sternum contacts floor consistently.
Depth limited to shoulder line.
Depth limited to elbow height.
Brief hold at full extension.
Avoids full elbow lockout.
Body mass intentionally shifted forward.
Body mass intentionally shifted backward.
Head kept neutral throughout.
Chin tucked to alter neck alignment.
Head slightly forward of shoulders.
Head elevated on a small surface.
Chest elevated slightly to reduce depth.
Shoulders elevated to shorten lever.
Shoulders stacked narrowly over hands.
Shoulders stacked wider over hands.
Elbow angle held constant throughout.
Shoulders intentionally stacked forward or back.
Anterior pelvic tilt maintained.
Posterior pelvic tilt maintained.
Pelvis held neutral throughout.
Ribs flared to alter trunk alignment.
Ribs down to increase trunk stiffness.
Scapulae held closer together.
Scapulae allowed wider spacing.
Scapulae held static.
Scapulae allowed to move naturally.
Hands placed at slightly different heights.
Feet placed at slightly different heights.
Hands elevated minimally using thin risers.
Feet elevated minimally using thin risers.
Hands elevated just above floor level.
Feet elevated just above floor level.
#126–#220 (95 TOTAL)
Support is reduced, shifted, or biased. No added movement patterns.
Push-up performed with one leg lifted to reduce base of support.
Single-leg support alternates each repetition.
Single-leg push-up with the grounded foot set wide for stability.
Single-leg push-up with grounded foot near midline.
Single-leg push-up with lifted leg extended forward.
Single-leg push-up with lifted leg extended backward.
Push-up with one foot forward and one foot back.
Staggered stance alternates between reps.
Exaggerated front–back foot separation.
Minimal front–back foot separation.
One hand placed forward of the other.
Forward hand alternates each repetition.
Hands staggered with minimal distance.
Hands staggered with large distance.
One hand positioned wider than the other.
One hand positioned closer to midline.
One hand elevated on a low surface.
Elevated hand alternates between sides.
Minimal hand height difference.
Large hand height difference.
Load shifts side-to-side with one arm dominant.
Archer push-up held with right-side load bias.
Archer push-up held with left-side load bias.
One-arm push-up with external assistance.
Assisted one-arm push-up with wide foot stance.
Assisted one-arm push-up with narrow foot stance.
Push-up performed using a single arm.
One-arm push-up with feet set wide.
One-arm push-up with feet close together.
One-arm push-up with staggered foot stance.
One-arm push-up with feet elevated.
One-arm push-up with working hand elevated.
One-arm push-up on a low elevated surface.
One-arm push-up on a high elevated surface.
Feet together to reduce base of support.
Feet nearly touching.
Feet placed wide apart.
Mixed base geometry with narrow hands.
Mixed base geometry with narrow feet.
Feet placed nearly in a straight line.
Diagonal hand–foot support pattern.
Both hands shifted laterally.
Both feet shifted laterally.
One foot reduced to toe-only contact.
Heels emphasized over forefoot.
Weight biased toward toes.
Weight biased toward heels.
Constant load bias into right hand.
Constant load bias into left hand.
Constant load bias into right foot.
Constant load bias into left foot.
Contralateral support emphasis.
Opposite contralateral support emphasis.
Reduced palm surface area.
Reduced foot surface area.
One foot elevated relative to the other.
Foot height alternates between reps.
One hand elevated relative to the other.
Hand height alternates between reps.
Minimal hand–foot support triangle.
Maximal hand–foot support triangle.
Hands placed nearly in a straight line.
Feet nearly in a straight line under hips.
Fixed unilateral loading throughout the set.
Load bias alternates between sides.
Rear foot contact minimized.
Hand contact minimized without lift.
Dominant arm bears greater load.
Non-dominant arm bears greater load.
Same-side hand and foot emphasized.
Opposite-side hand and foot emphasized.
Both hand and foot base minimized.
Hands narrow with wide foot base.
Hands wide with narrow foot base.
Static asymmetrical setup maintained.
Asymmetrical setup alternates each rep.
Diagonal support line narrowed.
Diagonal support line widened.
Highly uneven hand and foot spacing.
Subtle uneven hand and foot spacing.
Maximal balance demand without movement.
Support reduced incrementally within the set.
Non-working hand lightly touches for balance.
Non-working foot lightly touches for balance.
Hands and feet form a narrow diagonal base.
Hands and feet form a wide diagonal base.
Right-side support bias held constant.
Left-side support bias held constant.
Hand placement constrained to a narrow zone.
Foot placement constrained to a narrow zone.
Toes kept together to reduce stability.
Toes spread wide to alter base geometry.
Toes offset laterally without hand movement.
Heels offset laterally without hand movement.
Push-up performed under maximal static asymmetry.
#221–#400 (180 TOTAL)
Timing, tempo, rotation, travel, flow, plyometrics, or transitions are added. If it’s no longer “just press up and down,” it lives here.
#221. Slow-Tempo Push-Up
Push-up performed with deliberately slow lowering and lifting.
#222. Ultra-Slow Push-Up
Push-up using extremely slow cadence for maximal tension.
#223. Paused Push-Up
Push-up paused at a defined point in the range.
#224. Bottom-Paused Push-Up
Pause held at the lowest position before pressing.
#225. Top-Paused Push-Up
Pause held at full elbow extension.
#226. Mid-Range Paused Push-Up
Pause held halfway through the press.
#227. Eccentric Push-Up
Push-up emphasizing slow controlled lowering.
#228. Extended Eccentric Push-Up
Lowering phase extended beyond normal tempo.
#229. Tempo-Wave Push-Up
Push-up using changing tempos within one set.
#230. Push-Up with Slow Eccentric + Fast Concentric
Controlled lowering followed by explosive press.
#231. Push-Up with 1½ Reps
Partial rep added inside each full repetition.
#232. Push-Up Ladder
Push-ups performed in ascending or descending rep schemes.
#233. Push-Up Cluster
Push-ups broken into mini-sets with brief pauses.
#234. Push-Up Iso-Eccentric
Isometric hold followed by slow lowering.
#235. Push-Up Iso-Concentric
Isometric hold followed by pressing phase.
#236. Push-Up with Bottom Pulse
Small pulses near the bottom position.
#237. Push-Up with Top Pulse
Small pulses near full extension.
#238. Push-Up with Tempo Pyramid
Tempo changes progressively across reps.
#239. Push-Up with Isometric Mid-Hold
Pause held mid-rep each repetition.
#240. Push-Up Hold + Press
Alternating static holds and repetitions.
#241. Push-Up Negatives Only
Only the lowering phase is performed.
#242. Push-Up with Extended Bottom Hold
Prolonged isometric hold at bottom position.
#243. Push-Up with Extended Top Hold
Prolonged hold at lockout.
#244. Push-Up with Double Pause
Pauses at two separate points per rep.
#245. Push-Up with Time-Under-Tension Focus
Movement paced strictly by time.
#246. Push-Up with Shoulder Tap
Alternating shoulder taps between reps.
#247. Alternating Shoulder Tap Push-Up
Shoulder tap alternates every rep.
#248. Push-Up with Arm Reach
One arm reaches forward during or after the press.
#249. Push-Up with Alternating Arm Reach
Reaching arm alternates each repetition.
#250. Push-Up to Side Plank
Push-up transitions into a side plank.
#251. Alternating Push-Up to Side Plank
Side plank alternates each rep.
#252. Push-Up with Rotation
Torso rotates during or after the press.
#253. Push-Up with Hip Shift
Hips shift laterally during the push-up.
#254. Push-Up with Reach-Through
Arm reaches underneath torso during rotation.
#255. Push-Up with Cross-Body Reach
Arm reaches across the midline.
#256. Corkscrew Push-Up
Rotational push-up emphasizing twisting motion.
#257. Hand-Tap Push-Up
Hands tap the floor or opposite hand during reps.
#258. Thigh-Tap Push-Up
Hands tap thighs during or after pressing.
#259. Spiderman Push-Up
Knee drives toward elbow during the press.
#260. Alternating Spiderman Push-Up
Knee drive alternates sides each rep.
#261. Knee-to-Chest Push-Up
Knee draws toward chest during push-up.
#262. Knee-to-Opposite-Elbow Push-Up
Cross-body knee drive during press.
#263. Grasshopper Push-Up
Dynamic cross-body leg motion under torso.
#264. Outside-Leg Kick Push-Up
Lateral leg kick during push-up.
#265. Cross-Leg Kick Push-Up
Leg kicks across the body.
#266. Toe-Tap Push-Up
Feet or toes tap between reps.
#267. Alternating Toe-Tap Push-Up
Toe taps alternate sides.
#268. Push-Up Walkout
Hands walk forward or backward from push-up.
#269. Push-Up Crawl Forward
Push-up combined with forward travel.
#270. Push-Up Crawl Backward
Push-up combined with backward travel.
#271. Alligator Push-Up
Traveling push-up with alternating arm steps.
#272. Lateral Step Push-Up
Sideways stepping between push-ups.
#273. Typewriter Push-Up
Side-to-side shift at the bottom position.
#274. Push-Up to Down-Dog
Push-up transitions into a pike/down-dog position.
#275. Push-Up to Cobra
Push-up transitions into spinal extension.
#276. Push-Up Flow
Continuous sequence of push-up-based movements.
#277. Tiger Push-Up (Elbow Push-Up)
Push-up transitioning through forearm support.
#278. Push-Up Walk + Press
Traveling push-up with press at each stop.
#279. Push-Up Step-Over
Feet step over imaginary line between reps.
#280. Push-Up Reach Walk
Hand reaches forward before next rep.
#281. Explosive Push-Up
Push-up performed with maximal speed.
#282. Clapping Push-Up
Hands clap mid-air after explosive press.
#283. Plyometric Push-Up
Hands leave the ground explosively.
#284. Depth Push-Up
Explosive push-up following a drop.
#285. Explosive Push-Up Jacks
Push-up combined with jumping feet.
#286. Explosive Double-Clap Push-Up
Two claps performed mid-air.
#287. Explosive Triple-Clap Push-Up
Three claps performed mid-air.
#288. Superman Push-Up
Arms and legs leave the ground explosively.
#289. Aztec Push-Up
Feet snap toward hands mid-air.
#290. Explosive Wide Push-Up
Explosive press with wide hand placement.
#291. Explosive Narrow Push-Up
Explosive press with narrow hands.
#292. Explosive Decline Push-Up
Explosive push-up with feet elevated.
#293. Push-Up + Shoulder Tap Combo
Press followed immediately by shoulder tap.
#294. Push-Up + Reach Combo
Press followed by reach.
#295. Push-Up + Knee Drive Combo
Press combined with knee drive.
#296. Push-Up + Rotation Combo
Press combined with torso rotation.
#297. Push-Up + Step Combo
Press combined with stepping movement.
#298. Push-Up + Crawl Combo
Press integrated into crawling pattern.
#299. Push-Up + Flow Sequence
Press embedded inside flow sequence.
#300. Push-Up Transition Chain
Multiple transitions linked together.
#301. Rhythmic Push-Up
Push-up performed to a steady rhythm.
#302. Syncopated Push-Up
Irregular rhythm used intentionally.
#303. Stop-and-Go Push-Up
Start-stop pattern within reps.
#304. Push-Up with Delayed Press
Delay between bottom and press.
#305. Push-Up with Delayed Lowering
Delay before descent.
#306. Push-Up Thread-the-Needle
Arm threads under torso during rotation.
#307. Push-Up Diagonal Reach
Diagonal arm reach during push-up.
#308. Push-Up Cross-Step
Feet cross-step during press.
#309. Push-Up Switch-Step
Feet switch positions explosively.
#310. Push-Up Lateral Reach Step
Reach combined with lateral step.
#311. Continuous Motion Push-Up
Unbroken movement without pauses.
#312. Alternating Motion Push-Up
Movement pattern alternates each rep.
#313. Wave Push-Up
Wave-like body motion through press.
#314. Flowing Push-Up Hold
Smooth motion emphasized over reps.
#315. Cyclical Push-Up
Repeating motion cycle.
#316. Controlled Chaos Push-Up
Varied but controlled movement demands.
#317. Multi-Plane Push-Up Flow
Movement across multiple planes.
#318. Integrated Push-Up Sequence
Several push-up elements combined.
#319. Unbroken Push-Up Flow
Flow performed without resets.
#320. Dynamic Push-Up Finisher
High-demand moving push-up used as finisher.
#321. Push-Up with Travel + Rotation
Traveling push-up with rotation.
#322. Push-Up with Reach + Pulse
Reach combined with pulsing motion.
#323. Push-Up with Tempo Shift
Tempo changes mid-rep.
#324. Push-Up with Direction Change
Movement direction changes between reps.
#325. Push-Up with Movement Layering
Multiple motion demands layered together.
#326. Push-Up with Continuous Transitions
No static positions maintained.
#327. Push-Up with Multi-Pattern Flow
Several movement patterns combined.
#328. Push-Up with Progressive Complexity
Movement complexity increases each rep.
#329. Push-Up with Reactive Timing
Timing varies unpredictably.
#330. Push-Up with Spatial Reorientation
Body orientation shifts during reps.
#331. Push-Up with Extended Travel
Long-distance travel during set.
#332. Push-Up with Directional Switching
Frequent direction changes.
#333. Push-Up with Multi-Level Transitions
Transitions between low and high positions.
#334. Push-Up with Dynamic Base Shift
Support base shifts continuously.
#335. Push-Up with Coordinated Limb Motion
Arms and legs move in coordination.
#336. Push-Up with Flow Reset
Flow interrupted and restarted.
#337. Push-Up with Continuous Load Shift
Load shifts dynamically each rep.
#338. Push-Up with Diagonal Travel
Diagonal movement across floor.
#339. Push-Up with Circular Travel
Circular path during movement.
#340. Push-Up with Rotational Travel
Rotation combined with travel.
#341. Push-Up with Multi-Phase Tempo
Multiple tempos in one rep.
#342. Push-Up with Pause + Explode
Pause followed by explosive press.
#343. Push-Up with Pulse + Hold
Pulse followed by static hold.
#344. Push-Up with Alternating Control Demands
Control emphasis alternates per rep.
#345. Push-Up with Stability-to-Speed Shift
Slow control transitioning to speed.
#346. Push-Up with Directional Reach
Reach in varying directions.
#347. Push-Up with Sequential Transitions
Ordered transitions between patterns.
#348. Push-Up with Layered Movement Flow
Multiple layers of motion combined.
#349. Push-Up with Adaptive Movement
Movement adapts mid-set.
#350. Push-Up with Extended Flow Series
Long continuous flow.
#351. Push-Up with Dynamic Complexity Hold
Dynamic motion resolves into hold.
#352. Push-Up with Iso-to-Dynamic Transition
Isometric hold transitions to movement.
#353. Push-Up with Dynamic-to-Iso Transition
Movement resolves into isometric hold.
#354. Push-Up with Full-Body Coordination
All limbs coordinated dynamically.
#355. Push-Up with Maximal Movement Integration
Multiple movement demands combined.
#356. Push-Up with Endurance Flow Challenge
Sustained flowing movement.
#357. Push-Up with Continuous Pattern Cycling
Patterns cycle repeatedly.
#358. Push-Up with Progressive Fatigue Control
Movement maintained under fatigue.
#359. Push-Up with Stability Recovery
Regaining stability mid-set.
#360. Push-Up with Movement Recalibration
Intentional resets inside flow.
#361. Push-Up with High-Demand Flow
Advanced flowing push-up.
#362. Push-Up with Integrated Travel Series
Travel patterns combined.
#363. Push-Up with Multi-Axis Control
Control across all planes.
#364. Push-Up with Dynamic Precision
High precision under motion.
#365. Push-Up with Coordinated Tempo Shifts
Tempo shifts coordinated with movement.
#366. Push-Up with Layered Control Demands
Multiple control layers.
#367. Push-Up with Movement Density
High movement density per rep.
#368. Push-Up with Advanced Flow Resolution
Flow resolves cleanly.
#369. Push-Up with Continuous Adjustment
Constant micro-adjustments.
#370. Push-Up with Dynamic Stability Mastery
Advanced stability under motion.
#371. Push-Up with Integrated Chaos Control
Controlled variation inside motion.
#372. Push-Up with Flow-Based Endurance Test
Endurance-focused flow.
#373. Push-Up with Directional Cycling
Direction cycles each rep.
#374. Push-Up with Multi-Layer Flow
Multiple flows layered.
#375. Push-Up with Pattern Switching
Patterns switch mid-set.
#376. Push-Up with Adaptive Rhythm
Rhythm adapts dynamically.
#377. Push-Up with Coordinated Transitions
Transitions tightly coordinated.
#378. Push-Up with Movement Continuum
No discrete reps.
#379. Push-Up with High-Level Motor Control
Requires advanced motor control.
#380. Push-Up with Integrated Balance Recovery
Balance recovery mid-movement.
#381. Push-Up with Dynamic Precision Endurance
Precision under fatigue.
#382. Push-Up with Full-System Integration
Whole-body integration.
#383. Push-Up with Flow-State Execution
Continuous, smooth execution.
#384. Push-Up with Movement Complexity Stack
Stacked complexity layers.
#385. Push-Up with Advanced Transition Flow
Advanced transitions throughout.
#386. Push-Up with Control Under Speed
Speed without collapse.
#387. Push-Up with Stability Under Motion
Stable despite movement.
#388. Push-Up with Movement Economy
Efficient dynamic movement.
#389. Push-Up with Multi-Directional Demands
Demands across directions.
#390. Push-Up with Dynamic Pattern Mastery
Mastery of movement patterns.
#391. Push-Up with Endurance Flow Integration
Endurance combined with flow.
#392. Push-Up with Precision Transition Chains
Precise chained transitions.
#393. Push-Up with Controlled Variability
Intentional variability.
#394. Push-Up with Complex Movement Resolution
Complexity resolves cleanly.
#395. Push-Up with Dynamic Consistency
Consistency under motion.
#396. Push-Up with Advanced Flow Capacity
High-level flow capacity.
#397. Push-Up with Integrated Coordination Challenge
Coordination-intensive.
#398. Push-Up with Multi-Plane Flow Mastery
Mastery across planes.
#399. Push-Up with High-End Dynamic Control
Elite dynamic control.
#400. Ultimate Dynamic Push-Up
Maximum movement complexity without external load.
#401–#500 (100 TOTAL)
External resistance, unstable supports, reactive environments, or assistive systems dominate the challenge.
If an object, surface, or external force meaningfully alters stability or load → it lives here.
#401. Ring Push-Up
Push-up performed with hands suspended on gymnastic rings.
#402. Ring Push-Up (Narrow)
Ring push-up with hands kept close together.
#403. Ring Push-Up (Wide)
Ring push-up with hands spread wide.
#404. Ring Push-Up (Feet Elevated)
Ring push-up with feet elevated to increase leverage.
#405. Ring Push-Up (Single-Ring Bias)
One ring bears more load than the other.
#406. Ring Push-Up (Alternating Ring Bias)
Load bias alternates between rings.
#407. Ring Push-Up with Forward Lean
Ring push-up with shoulders leaned forward.
#408. Ring Push-Up Hold
Isometric push-up hold on rings.
#409. Suspension Push-Up
Push-up performed using suspension straps.
#410. Suspension Push-Up (Feet Supported)
Suspension push-up with feet stabilized.
#411. Suspension Push-Up (Feet Unstable)
Suspension push-up with feet free.
#412. Suspension Push-Up (Wide Straps)
Straps set wide to increase instability.
#413. Suspension Push-Up (Narrow Straps)
Straps set narrow to reduce instability.
#414. Suspension Push-Up Hold
Isometric hold using suspension straps.
#415. Band-Resisted Push-Up
Push-up resisted by elastic bands.
#416. Heavy Band-Resisted Push-Up
High-resistance band increases load.
#417. Light Band-Resisted Push-Up
Light band adds minimal resistance.
#418. Band-Resisted Push-Up (Paused)
Band-resisted push-up with pause.
#419. Band-Assisted Push-Up
Elastic band reduces effective bodyweight.
#420. Band-Assisted Push-Up (High Assist)
High assistance for regression.
#421. Band-Assisted Push-Up (Low Assist)
Minimal assistance.
#422. Weighted Push-Up
External weight placed on the body.
#423. Plate-Loaded Push-Up
Weight plate placed on upper back.
#424. Vest-Weighted Push-Up
Push-up wearing weighted vest.
#425. Sandbag-Loaded Push-Up
Sandbag placed across torso.
#426. Offset-Loaded Push-Up
Load placed asymmetrically.
#427. Front-Loaded Push-Up
Weight held or positioned forward.
#428. Rear-Loaded Push-Up
Weight positioned toward hips.
#429. Weighted Push-Up Hold
Isometric push-up under load.
#430. Stability-Ball Push-Up (Hands)
Hands placed on stability ball.
#431. Stability-Ball Push-Up (Feet)
Feet placed on stability ball.
#432. Stability-Ball Push-Up (Both)
Hands and feet on separate balls.
#433. Medicine-Ball Push-Up (Single Ball)
One hand on medicine ball.
#434. Medicine-Ball Push-Up (Alternating)
Hand alternates between ball and floor.
#435. Medicine-Ball Push-Up (Double Ball)
Both hands on medicine balls.
#436. Slider Push-Up (Hands)
Hands on sliders to reduce friction.
#437. Slider Push-Up (Feet)
Feet on sliders increasing instability.
#438. Slider Push-Up (Both)
Hands and feet on sliders.
#439. Slider Push-Up Hold
Isometric hold under sliding instability.
#440. Towel Push-Up
Hands or feet on towels over hard floor.
#441. BOSU Push-Up (Hands Dome-Up)
Hands on BOSU dome.
#442. BOSU Push-Up (Hands Dome-Down)
Hands on inverted BOSU.
#443. BOSU Push-Up (Feet)
Feet on BOSU.
#444. BOSU Push-Up (Hands + Feet)
Hands and feet on BOSU surfaces.
#445. Balance-Board Push-Up
Hands on balance board.
#446. Wobble-Board Push-Up
Hands on wobble board.
#447. Split-Surface Push-Up
Hands on different surfaces.
#448. Mixed-Height Push-Up
One hand elevated, one unstable.
#449. Mixed-Stability Push-Up
One side stable, one unstable.
#450. Alternating Surface Push-Up
Surface changes between reps.
#451. Perturbation Push-Up
Partner applies unpredictable taps.
#452. Reactive Band Push-Up
Band tension changes dynamically.
#453. Moving-Surface Push-Up
Surface shifts during the push-up.
#454. Oscillating Load Push-Up
Load moves or swings during reps.
#455. Unstable Load Push-Up
Holding unstable object while pushing.
#456. Chaos Push-Up
Multiple instability sources combined.
#457. Max-Load Push-Up
Heaviest controllable push-up.
#458. Extended-Time Weighted Push-Up
Loaded push-up held for time.
#459. Instability-Endurance Push-Up
Long-duration unstable push-up.
#460. Precision Balance Push-Up
Fine balance emphasized under instability.
#461. Minimal-Support Loaded Push-Up
Load combined with reduced base.
#462. High-Tension Push-Up Hold
Maximal full-body tension under load.
#463. Stability-Limit Push-Up
Push-up held at edge of balance failure.
#464. Push-Up on Parallettes (Unstable)
Handles mounted on unstable base.
#465. Push-Up on Rings + Bands
Rings combined with band resistance.
#466. Push-Up on Rings + Weight
Rings with added load.
#467. Push-Up on Sliders + Bands
Low friction plus resistance.
#468. Push-Up on Ball + Bands
Ball instability plus resistance.
#469. Elevated Narrow-Surface Push-Up
Hands on narrow elevated surface.
#470. Elevated Unstable Surface Push-Up
Hands on elevated unstable surface.
#471. Reduced-Contact Surface Push-Up
Minimal surface area for support.
#472. Precision Target Push-Up
Hands must hit exact target points.
#473. Load-Instability Hybrid Push-Up
External load plus unstable base.
#474. Progressive Load Push-Up
Load increases during the set.
#475. Progressive Instability Push-Up
Instability increases during the set.
#476. Alternating Load/Instability Push-Up
Switches between load and instability.
#477. Combined Rings + Slider Push-Up
Suspension plus low-friction instability.
#478. Combined BOSU + Load Push-Up
Unstable platform plus external weight.
#479. Combined Ball + Rings Push-Up
Multiple unstable tools combined.
#480. Reactive Chaos Push-Up
Unpredictable external disturbances.
#481. Stability-Endurance Threshold Push-Up
Held until form degradation.
#482. Load-Endurance Threshold Push-Up
Loaded push-up to endurance limit.
#483. Precision Failure Push-Up
Ends when precision collapses.
#484. Control Breakdown Push-Up
Stops at first loss of alignment.
#485. Ultimate Stability Push-Up
Max instability with strict form.
#486. Ultimate Load Push-Up
Max load with strict form.
#487. Ultimate Hybrid Push-Up
Max load + instability combined.
#488. Extreme Unstable Push-Up
Near-max instability environment.
#489. Extreme Loaded Push-Up
Near-max external load.
#490. Extreme Chaos Push-Up
Multiple unpredictable forces.
#491. Precision Mastery Push-Up
Elite control under instability.
#492. Endurance Mastery Push-Up
Elite endurance under instability.
#493. Strength Mastery Push-Up
Elite strength under load.
#494. Hybrid Mastery Push-Up
Elite strength + control combined.
#495. Stress-Test Push-Up
Designed to expose weaknesses.
#496. System-Limit Push-Up
Near-total system demand.
#497. Canon Benchmark Push-Up
Used as reference standard.
#498. Canon Stress Benchmark Push-Up
Used for max testing.
#499. Canon Validation Push-Up
Confirms system completeness.
#500. Ultimate Push-Up (Loaded / Unstable)
Maximum legitimate push-up combining load, instability, and control.
These are the foundational plank families. Every other plank in the universe is built on top of one of these positions.
Plank (Standard Plank) — A straight-line isometric hold on hands or forearms that trains full-body tension and spinal alignment across bodyweight training, yoga, and general conditioning.
High Plank — A hands-supported plank that emphasizes shoulder stacking and arm-driven stability, commonly used in bodyweight programs, yoga flows, and athletic prep.
Forearm Plank — An elbow-supported plank that increases core demand while reducing wrist load, widely used in bodyweight training, yoga, and rehab contexts.
Low Plank — A lowered elbow-based plank with a reduced shoulder angle that intensifies trunk stability demands in bodyweight and conditioning settings.
Side Plank — A lateral isometric hold that targets frontal-plane core stability and hip support, used across bodyweight training, yoga, and rehabilitation.
Reverse Plank — A posterior-chain plank performed face-up that trains shoulder extension and hip drive in bodyweight training and yoga practices.
Bear Plank — A quadruped hover plank that challenges core control with knees off the floor, common in bodyweight training and athletic conditioning.
Wall Plank — A vertical plank variation that reduces load while teaching alignment and tension, often used in rehab, beginners’ programs, and posture training.
Incline Plank — A plank with elevated hands that decreases leverage and load, frequently used in rehab, warm-ups, and progressive bodyweight training.
Decline Plank — A plank with elevated feet that increases load on the core and shoulders, used in bodyweight training and athletic conditioning.
Wide-Stance Plank — A plank performed with widened foot placement to alter stability demands and emphasize anti-rotation control in bodyweight training.
Narrow-Stance Plank — A plank with feet closer together that heightens balance demands and midline control in bodyweight and conditioning work.
Tall Plank — A more upright plank orientation emphasizing spinal length and postural control, commonly used in yoga and movement education.
Tabletop Plank — A reverse support position with bent knees that trains shoulder extension and hip stability in yoga and bodyweight programs.
Dolphin Plank — A forearm-based plank with shoulders flexed forward that increases upper-back and shoulder stability, often used in yoga and conditioning.
Knee Plank — A modified plank with knees down that reduces leverage while reinforcing core alignment in rehab, beginners’ training, and yoga.
Prone Plank — A chest-down plank emphasis focused on anterior-chain engagement, used in bodyweight training and rehabilitation settings.
Supine Plank — A face-up plank that emphasizes posterior-chain strength and shoulder stability in bodyweight training and yoga.
Crouched Plank — A plank with increased hip flexion that shortens the base and shifts demand toward deep core control in bodyweight conditioning.
Extended Plank — A plank with arms positioned farther forward to increase torque on the core, used in bodyweight strength training.
Elbow-Supported Plank — A neutral forearm plank variation emphasizing shoulder and trunk stability in bodyweight and rehab contexts.
Fist Plank — A plank performed on closed fists to maintain wrist neutrality while training core and shoulder stability in bodyweight programs.
Palm-Elevated Plank — A plank with hands slightly raised that alters wrist angle and shoulder loading, used in rehab and progressive training.
Forearm-Extended Plank — A forearm plank with elbows positioned forward to increase lever length and core demand in bodyweight training.
Bent-Arm Plank — A plank supported through flexed arms that increases upper-arm engagement and shoulder control in conditioning contexts.
Half-Plank — A partial-support plank that reduces overall load while teaching alignment and tension, often used in rehab and skill-building.
Split-Base Plank — A static plank with staggered foot placement that introduces asymmetrical stability demands in bodyweight training.
Kneeling Forearm Plank — A forearm plank with knees down that maintains elbow support while reducing total load in rehab and beginner programs.
Seated Reverse Plank — A reverse plank initiated from a seated setup that trains shoulder extension and hip drive in yoga and bodyweight work.
Supported Reverse Plank — A reverse plank using hands and heels for support that builds posterior-chain strength and shoulder stability in bodyweight training.
These planks change physics by altering distance, angle, or support placement—without adding movement or load.
Long-Lever Plank — A plank performed with the arms positioned farther from the shoulders to increase torque on the core in bodyweight strength training.
Short-Lever Plank — A plank with arms positioned closer to the shoulders to reduce leverage, commonly used in rehab and early-stage training.
Feet-Elevated Plank — A plank with the feet raised above hand level to increase loading on the core and shoulders in bodyweight conditioning.
Hands-Elevated Plank — A plank with hands elevated to reduce overall load while reinforcing alignment in rehab and beginner programs.
Staggered-Stance Plank — A plank with one foot placed forward to create asymmetrical leverage demands in bodyweight training.
Offset-Foot Plank — A plank with uneven foot placement that shifts leverage laterally while maintaining a static hold.
Narrow-Lever Plank (hands/elbows closer to midline) — A plank with a reduced base that increases balance and midline control in bodyweight training.
Wide-Lever Plank (hands/elbows wider) — A plank with widened hand or elbow placement that alters shoulder leverage and trunk demands.
Long-Lever Forearm Plank — A forearm plank with elbows positioned forward to increase core torque in bodyweight conditioning.
Short-Lever Forearm Plank — A forearm plank with elbows tucked closer to the shoulders to reduce leverage in rehab and early progressions.
Feet-Elevated Forearm Plank — A forearm plank with feet raised to increase trunk and shoulder loading in bodyweight training.
Hands-Elevated Forearm Plank — A forearm plank performed on an incline to reduce leverage while reinforcing core alignment.
Long-Lever High Plank — A high plank with hands set forward to increase core demand without adding movement.
Short-Lever High Plank — A high plank with hands stacked closer to the shoulders to decrease leverage in controlled training settings.
Feet-Elevated High Plank — A high plank with feet elevated to increase shoulder and trunk loading in athletic conditioning.
Hands-Elevated High Plank — A high plank performed on an incline to reduce load and support progressive bodyweight training.
Long-Lever Side Plank — A side plank with extended support distance to increase lateral core torque in bodyweight training.
Short-Lever Side Plank — A side plank with support positioned closer to the shoulder to reduce leverage in rehab contexts.
Feet-Elevated Side Plank — A side plank with elevated feet to increase lateral chain loading in conditioning programs.
Hands-Elevated Side Plank — A side plank with elevated support to reduce load while maintaining frontal-plane stability.
Staggered Side Plank — A side plank with staggered foot placement to subtly alter leverage and balance demands.
Long-Lever Reverse Plank — A reverse plank with hands placed farther from the hips to increase posterior-chain leverage.
Short-Lever Reverse Plank — A reverse plank with hands closer to the hips to reduce leverage during early training stages.
Feet-Elevated Reverse Plank — A reverse plank with feet raised to increase shoulder extension and posterior-chain loading.
Hands-Elevated Reverse Plank — A reverse plank performed with elevated hands to reduce leverage and loading.
Long-Lever Bear Plank — A bear plank with hands positioned forward to increase core and shoulder torque.
Short-Lever Bear Plank — A bear plank with hands closer to the knees to reduce leverage while maintaining hover tension.
Feet-Elevated Bear Plank — A bear plank with elevated feet to increase trunk and shoulder loading in conditioning.
Hands-Elevated Bear Plank — A bear plank performed on an incline to reduce leverage while reinforcing core control.
Staggered Bear Plank — A bear plank with staggered foot placement to alter leverage and stability demands.
Long-Lever Dolphin Plank — A dolphin plank with forearms positioned forward to increase shoulder and trunk torque.
Short-Lever Dolphin Plank — A dolphin plank with elbows stacked closer to the shoulders to reduce leverage.
Feet-Elevated Dolphin Plank — A dolphin plank with feet raised to increase shoulder and core loading.
Hands-Elevated Dolphin Plank — A dolphin plank performed on an incline to decrease leverage and load.
Long-Lever Knee Plank — A knee-supported plank with arms extended forward to increase core demand while reducing total load.
Short-Lever Knee Plank — A knee plank with arms stacked under shoulders to minimize leverage in rehab settings.
Hands-Elevated Knee Plank — A knee plank performed on an incline to further reduce leverage and load.
Feet-Elevated Knee Plank — A knee plank with feet elevated to slightly increase leverage while maintaining knee support.
Long-Lever Incline Plank — An incline plank with extended arm position to increase trunk torque without full bodyweight load.
Short-Lever Incline Plank — An incline plank with reduced arm reach to decrease leverage in progressive training.
Feet-Elevated Incline Plank — An incline plank with elevated feet to increase leverage while maintaining partial load.
Hands-Elevated Incline Plank — An incline plank with increased hand height to further reduce leverage and load.
Long-Lever Decline Plank — A decline plank with extended arms to maximize core torque under increased load.
Short-Lever Decline Plank — A decline plank with arms closer to the shoulders to balance leverage and load.
Feet-Elevated Decline Plank — A decline plank with additional foot elevation to further increase loading.
Hands-Elevated Decline Plank — A decline plank with hand elevation to moderate leverage while keeping feet elevated.
Long-Lever Wall Plank — A wall plank with hands placed lower to increase body angle and leverage.
Short-Lever Wall Plank — A wall plank with hands placed higher to reduce leverage and load.
Wide-Stance Long-Lever Plank — A plank combining wide foot placement and extended arms to alter leverage demands.
Narrow-Stance Long-Lever Plank — A plank with narrow stance and extended reach to increase balance and torque.
Wide-Stance Short-Lever Plank — A plank with wide stance and reduced reach to moderate leverage changes.
Narrow-Stance Short-Lever Plank — A plank with narrow stance and short reach to increase balance demands while limiting torque.
Extended-Base Plank (support points farther apart) — A plank with support points spread wider to increase leverage and stability demands.
Compressed-Base Plank (support points closer together) — A plank with support points closer together to reduce leverage and load.
Forward-Shifted Plank (shoulders past hands/elbows) — A plank with the body shifted forward to increase shoulder and core torque.
Backward-Shifted Plank (shoulders behind hands/elbows) — A plank with weight shifted backward to reduce leverage demands.
Heel-Loaded Plank (weight biased toward heels) — A plank with weight biased toward the heels to subtly shift leverage and muscle emphasis.
Toe-Loaded Plank (weight biased toward forefoot) — A plank with weight biased toward the forefoot to increase shoulder and core demand.
Elbow-Forward Plank — A forearm plank with elbows placed forward to increase lever length and trunk torque.
Elbow-Back Plank — A forearm plank with elbows placed back to reduce leverage and load.
Hand-Forward Plank — A high plank with hands placed forward to increase shoulder and core leverage.
Hand-Back Plank — A high plank with hands positioned closer to the body to reduce leverage.
Long-Lever Split-Base Plank — A plank with staggered feet and extended arms to increase asymmetrical leverage.
Short-Lever Split-Base Plank — A staggered plank with reduced arm reach to moderate leverage demands.
Extended-Reach Base Plank (static reach position, no movement) — A plank held with a fixed extended reach to increase torque without motion.
Compressed-Reach Base Plank — A plank with reduced reach to decrease leverage while maintaining static tension.
Long-Lever Tabletop Plank — A tabletop plank with hands positioned farther from the hips to increase shoulder leverage.
Short-Lever Tabletop Plank — A tabletop plank with hands closer to the hips to reduce leverage.
Feet-Elevated Tabletop Plank — A tabletop plank with feet elevated to increase posterior-chain loading.
Hands-Elevated Tabletop Plank — A tabletop plank with elevated hands to reduce leverage and load.
These planks change the exercise by removing or repositioning a limb, creating a new stability problem without adding motion patterns or external load.
Single-Arm Plank — A plank supported on one arm that increases anti-rotation demand and shoulder stability in bodyweight and conditioning work.
Single-Leg Plank — A plank with one leg lifted that challenges pelvic control and posterior-chain engagement in bodyweight training.
Opposite Arm–Leg Plank — A contralateral plank that increases cross-body coordination and deep core stability in bodyweight conditioning.
Plank with Arm Lift — A plank where one arm lifts off the ground to increase unilateral shoulder and trunk stability.
Plank with Leg Lift — A plank with one leg lifted to emphasize glute engagement and anti-extension control.
Plank with Opposite Arm–Leg Lift — A plank combining contralateral limb lift to maximize rotational control demands.
Side Plank with Top-Leg Lift — A side plank that adds hip abduction to increase lateral-chain demand.
Side Plank with Bottom-Leg Lift — A side plank emphasizing inner-thigh and pelvic control through bottom-leg elevation.
Side Plank with Bent Top Leg — A side plank using a bent top leg to adjust stability demands while maintaining lateral support.
Side Plank with Bent Bottom Leg — A side plank that modifies the support base by bending the bottom leg for leverage control.
Side Plank with Stacked Feet Lift — A side plank lifting both stacked feet to intensify lateral stability demands.
Side Plank with Split Feet — A side plank using split foot placement to fine-tune balance and control.
High Plank with Arm Lift — A high plank with one arm lifted to challenge shoulder stability and anti-rotation strength.
High Plank with Leg Lift — A high plank with one leg lifted to increase posterior-chain and trunk control.
High Plank with Opposite Arm–Leg Lift — A contralateral high plank emphasizing cross-body stability.
Forearm Plank with Arm Lift — A forearm plank with one elbow lifted to increase unilateral trunk demand.
Forearm Plank with Leg Lift — A forearm plank lifting one leg to challenge hip and core stability.
Forearm Plank with Opposite Arm–Leg Lift — A forearm plank using contralateral limb lift for advanced stability control.
Bear Plank with Arm Lift — A bear plank with one arm lifted to increase shoulder and core demand.
Bear Plank with Leg Lift — A bear plank lifting one leg to challenge pelvic control under hover tension.
Bear Plank with Opposite Arm–Leg Lift — A contralateral bear plank emphasizing diagonal stability.
Bear Plank with Knee Hover Hold — A bear plank maintaining a knee hover to reinforce deep core tension.
Reverse Plank with Single-Leg Lift — A reverse plank lifting one leg to increase posterior-chain and shoulder demand.
Reverse Plank with Alternating Leg Lift — A reverse plank alternating leg lifts to challenge stability without added motion speed.
Reverse Plank with Arm Lift — A reverse plank lifting one arm to increase shoulder extension control.
Tabletop Plank with Single-Leg Lift — A tabletop plank lifting one leg to emphasize glute and pelvic stability.
Tabletop Plank with Alternating Leg Lift — A tabletop plank alternating leg lifts for controlled unilateral loading.
Knee Plank with Arm Lift — A knee-supported plank lifting one arm to introduce unilateral stability while reducing load.
Knee Plank with Leg Lift — A knee plank lifting one leg to reinforce glute engagement and trunk control.
Knee Plank with Opposite Arm–Leg Lift — A contralateral knee plank combining reduced load with cross-body stability.
Wide-Stance Plank with Arm Lift — A wide-base plank lifting one arm to adjust stability demands laterally.
Wide-Stance Plank with Leg Lift — A wide-base plank lifting one leg to challenge hip control.
Narrow-Stance Plank with Arm Lift — A narrow-base plank lifting one arm to intensify balance demands.
Narrow-Stance Plank with Leg Lift — A narrow-base plank lifting one leg to increase core stabilization requirements.
Staggered-Stance Plank with Arm Lift — A staggered plank lifting one arm to increase asymmetrical control.
Staggered-Stance Plank with Leg Lift — A staggered plank lifting one leg to alter stability demands.
Side Plank with Arm Lift — A side plank lifting the top arm to challenge balance and shoulder control.
Side Plank with Arm Overhead Hold — A side plank holding the arm overhead to increase trunk and shoulder stabilization.
Side Plank with Arm Forward Hold — A side plank extending the arm forward to shift balance demands.
Side Plank with Arm Back Hold — A side plank extending the arm backward to alter rotational control.
Side Plank with Top-Leg Hover — A side plank hovering the top leg to intensify lateral hip demand.
Side Plank with Bottom-Leg Hover — A side plank hovering the bottom leg to increase inner-thigh engagement.
Forearm Side Plank with Arm Lift — A forearm side plank lifting the top arm to challenge stability.
Forearm Side Plank with Top-Leg Lift — A forearm side plank lifting the top leg for added lateral demand.
Forearm Side Plank with Bottom-Leg Lift — A forearm side plank lifting the bottom leg to alter support mechanics.
High Plank with Hand Hover — A high plank hovering one hand to increase shoulder stability demand.
High Plank with Foot Hover — A high plank hovering one foot to challenge pelvic control.
Plank with Alternating Arm Hover — A plank alternating arm hovers to reinforce unilateral stability.
Plank with Alternating Leg Hover — A plank alternating leg hovers to train glute and core coordination.
Plank with Single-Hand Support — A plank supported on one hand to maximize unilateral shoulder demand.
Plank with Single-Foot Support — A plank supported primarily on one foot to challenge lower-body stability.
Split-Base Plank with Arm Lift — A split-base plank lifting one arm to create asymmetrical control demands.
Split-Base Plank with Leg Lift — A split-base plank lifting one leg to increase pelvic stabilization needs.
Bear Plank with Alternating Arm Hover — A bear plank alternating arm hovers for diagonal stability training.
Bear Plank with Alternating Leg Hover — A bear plank alternating leg hovers to reinforce hip control.
Bear Plank with Single-Hand Support — A bear plank supported on one hand to increase shoulder loading.
Bear Plank with Single-Foot Support — A bear plank supported on one foot to challenge lower-body stability.
Reverse Plank with Arm Hover — A reverse plank hovering one arm to increase posterior-chain stabilization.
Reverse Plank with Heel Hover — A reverse plank hovering one heel to increase posterior-chain demand.
Incline Plank with Arm Lift — An incline plank lifting one arm to introduce unilateral control with reduced load.
Incline Plank with Leg Lift — An incline plank lifting one leg to challenge hip stability progressively.
Incline Plank with Opposite Arm–Leg Lift — An incline plank using contralateral limb lift for coordinated stability.
Decline Plank with Arm Lift — A decline plank lifting one arm to increase shoulder and core demand.
Decline Plank with Leg Lift — A decline plank lifting one leg to intensify posterior-chain control.
Decline Plank with Opposite Arm–Leg Lift — A contralateral decline plank emphasizing cross-body stability.
Wall Plank with Arm Lift — A wall-supported plank lifting one arm to introduce unilateral stability in rehab.
Wall Plank with Single-Hand Support — A wall plank supported on one hand to challenge shoulder control.
Wall Plank with Single-Foot Support — A wall plank supported on one foot to alter balance demands.
Dolphin Plank with Arm Lift — A dolphin plank lifting one arm to increase shoulder and trunk stability.
Dolphin Plank with Leg Lift — A dolphin plank lifting one leg to challenge posterior-chain engagement.
Dolphin Plank with Opposite Arm–Leg Lift — A contralateral dolphin plank increasing diagonal stability demands.
Prone Plank with Arm Lift — A prone plank lifting one arm to emphasize unilateral anterior-chain control.
Prone Plank with Leg Lift — A prone plank lifting one leg to reinforce glute and trunk stability.
Supine Plank with Single-Leg Lift — A supine plank lifting one leg to increase posterior-chain loading.
Supine Plank with Alternating Leg Lift — A supine plank alternating leg lifts to challenge stability.
Tall Plank with Arm Lift — A tall plank lifting one arm to challenge postural and shoulder control.
Tall Plank with Leg Lift — A tall plank lifting one leg to increase balance and trunk demand.
Tall Plank with Opposite Arm–Leg Lift — A contralateral tall plank emphasizing full-body coordination.
Split-Base Plank with Single-Arm Support — A split-base plank supported on one arm to maximize asymmetrical demand.
Split-Base Plank with Single-Leg Support — A split-base plank supported on one leg to challenge pelvic stability.
These planks add controlled motion to a stable plank base, creating new coordination and stability demands.
Shoulder Tap Plank — A plank with controlled taps that trains anti-rotation and shoulder stability in bodyweight conditioning.
Alternating Shoulder Tap Plank — A rhythmic shoulder-tap plank used to build coordinated trunk stiffness under shifting support.
Cross-Body Shoulder Tap Plank — A plank tapping across midline to increase rotational control demands in athletic conditioning.
Plank with Arm Reach Forward — A plank with a forward reach that challenges shoulder packing and core bracing under reach leverage.
Plank with Arm Reach Side — A plank with lateral reach that trains frontal-plane trunk stability and scapular control.
Plank with Arm Reach Back — A plank with backward reach that increases posterior shoulder control while resisting trunk rotation.
Plank with Alternating Arm Reach — A plank alternating reaches to build coordination and unilateral shoulder stability in bodyweight training.
Plank with Arm Sweep — A plank sweeping the arm through space to maintain trunk stiffness while the support base changes.
Plank with Arm Circle — A plank adding arm circles to challenge shoulder endurance while keeping hips level.
Plank with Arm Pull-Back — A plank pulling the arm back to reinforce scapular retraction control without losing spinal alignment.
Plank Row — A plank with a row action that trains pulling mechanics while resisting trunk twist in conditioning.
Alternating Plank Row — A plank alternating rows to build unilateral back engagement and anti-rotation control.
Cross-Body Plank Row — A plank rowing across the midline to increase rotational stability demands and coordination.
Plank Drag — A plank dragging an object to build anti-rotation strength and shoulder stability under lateral pull.
Alternating Plank Drag — A plank alternating drags to develop symmetrical trunk control under shifting load paths.
Cross-Body Plank Drag — A plank dragging across the body to amplify rotation resistance and control.
Plank Pull-Through — A plank pulling an object under the body to train coordinated reach-and-brace mechanics.
Plank Reach-and-Pull — A plank reaching then pulling to integrate shoulder stability with core bracing under motion.
Plank Hand Walk (Forward/Back) — A plank “walking” the hands forward/back to train controlled leverage changes without losing midline.
Plank Hand Walk (Side-to-Side) — A plank “walking” the hands laterally to build dynamic shoulder stability and trunk control.
Plank Knee Drive — A plank driving a knee forward to integrate core stiffness with hip flexion control.
Alternating Plank Knee Drive — A plank alternating knee drives to build rhythmic trunk stability under moving legs.
Cross-Body Knee Drive Plank — A plank driving the knee across the body to emphasize rotational control and oblique engagement.
Plank Knee Tap — A plank tapping the knee down with control to practice stable movement under reduced support.
Plank Knee Hover Drive — A plank hovering the knee while driving to increase time-under-tension and stability demand.
Plank March — A plank marching the legs to train pelvic control and bracing in conditioning.
Alternating Plank March — A steady alternating march used to build coordination and anti-rotation endurance.
Plank Toe Tap — A plank tapping toes with controlled leg motion while maintaining neutral spine.
Alternating Plank Toe Tap — A plank alternating toe taps to train hip control and steady shoulders.
Plank Heel Tap — A plank tapping heels to bias posterior-chain awareness while keeping the trunk locked.
Plank Jacks — A plank jumping feet in/out to add cardio demand while keeping shoulders stacked and core braced.
Alternating Plank Jacks — A plank using alternating jack rhythm to challenge timing and hip control.
Cross-Body Plank Jacks — A plank jack pattern crossing midline to increase coordination and rotation resistance.
Plank Out-In Jumps — A plank jumping feet wide/narrow to train dynamic lower-body control under bracing.
Plank Scissor Jumps — A plank scissoring the legs to add fast hip switching while the trunk stays steady.
Plank Lateral Jumps — A plank with lateral foot jumps that challenges side-to-side stabilization.
Plank Forward-Back Jumps — A plank jumping feet forward/back to increase dynamic core control demands.
Plank Split Jumps — A plank switching split stance to train rapid coordination while resisting hip sway.
Plank Tuck Jumps — A plank tucking knees explosively while keeping shoulders stable and spine controlled.
Low-Impact Plank Step Jacks — A step-based jack that trains cardio-style motion without plyometric impact.
Plank Rock (Forward/Back) — A plank rocking forward/back to train controlled weight transfer and shoulder stability.
Plank Rock (Side-to-Side) — A plank rocking laterally to strengthen frontal-plane control and hip steadiness.
Plank Saw — A plank “sawing” motion that increases core demand through repeated leverage changes.
Alternating Plank Saw — A saw pattern alternating emphasis to build coordination and stability endurance.
Long-Range Plank Rock — A bigger-range rock that increases torque and demands stronger bracing.
Short-Range Plank Rock — A small-range rock focusing on precision control and constant tension.
Plank Weight Shift — A plank shifting weight between supports to train balance and shoulder stacking.
Alternating Plank Weight Shift — A plank alternating shifts to build symmetrical control under changing support.
Plank Hip Shift — A plank shifting hips to train pelvic control while shoulders remain organized.
Plank Shoulder Shift — A plank shifting shoulders to challenge scapular control and trunk stability.
Plank to Pike — A plank transitioning to pike to integrate hip hinge motion with braced shoulders.
Alternating Plank to Pike — A plank-to-pike pattern alternating sides to build coordinated control.
Plank Pike Pulses — A plank pulsing into pike to increase dynamic core and shoulder demand.
Plank Pike Hold Transitions — A plank transitioning into and out of pike holds to train control under position changes.
Plank Hip Lift — A plank lifting hips to integrate posterior-chain activation while maintaining shoulder stability.
Plank Hip Lift Pulses — A plank pulsing hip lifts to build endurance through repeated hip extension demand.
Plank to Down Dog — A yoga-linked transition that trains shoulder mobility under controlled bracing.
Plank to Down Dog Flow — A repeated plank–Down Dog cycle used in yoga and conditioning for coordination and endurance.
Plank to Reverse Plank Transition — A controlled transition linking anterior and posterior support positions for full-body control.
Plank to Tabletop Transition — A transition into tabletop that trains shoulder extension control and hip drive.
Plank Walk (Forward/Back) — A plank traveling forward/back to add locomotion while preserving spinal alignment.
Plank Walk (Side-to-Side) — A plank traveling laterally to build shoulder stability and frontal-plane core control.
Plank Crawl (Forward) — A crawling plank pattern used in athletic conditioning to train coordinated stability.
Plank Crawl (Backward) — A backward crawl that challenges coordination and shoulder control under reverse travel.
Plank Crawl (Lateral) — A lateral crawl building side-to-side stability under continuous motion.
Bear Plank Crawl — A bear-hover crawl that trains total-body coordination with knees off the ground.
Plank Step-Out — A plank stepping a foot outward to train hip control without collapsing the trunk.
Plank Step-In — A plank stepping the foot back under the body to reinforce controlled return and bracing.
Plank Travel Reach — A traveling plank with reach that increases stability demand during locomotion.
Plank Travel Pull — A traveling plank with pull action to integrate bracing with upper-body effort.
Up-Down Plank — A plank moving between forearms and hands to train shoulder endurance and trunk stability.
Alternating Up-Down Plank — An up-down plank alternating the lead arm to build symmetrical control.
Plank Push-Up — A plank adding push-up motion to build pressing strength while maintaining midline control.
Plank Push-Up Hold — A push-up held position used to build isometric strength under fatigue.
Plank Push-Up Transitions — Repeated transitions through push-up ranges to train control and endurance.
Plank Push-Back — A plank pushing back through the shoulders to train scapular control and bracing.
Plank Push-Forward — A plank pushing forward to increase shoulder protraction demand under core tension.
Plank Push-Back Pulses — Small repeated push-backs to build endurance while keeping hips stable.
Plank Press-Out — A plank pressing outward through the arms to reinforce shoulder stability and trunk stiffness.
Plank Press-In — A plank pressing inward to maintain tightness and control through the shoulder girdle.
Plank Hip Dips — A plank dipping hips side-to-side to train controlled rotation and oblique endurance.
Alternating Plank Hip Dips — A rhythmic hip-dip pattern building endurance under rotational control.
Plank Twist — A plank twisting the torso to train controlled rotation while maintaining shoulder stability.
Alternating Plank Twist — Alternating twists to build coordination and anti-collapse control under rotation.
Plank Rotation Reach — A plank rotating with reach to increase range-control demands.
Plank Diagonal Reach — A plank reaching diagonally to train cross-body stability under motion.
Plank Cross-Reach — A plank reaching across midline to amplify anti-rotation and shoulder control.
Side-to-Side Plank Rotation — A plank rotating laterally to train dynamic control through multiple angles.
Plank Windmill Transition — A plank moving through a windmill-style rotation to train stability through changing planes.
Plank Diagonal Shift — A plank shifting diagonally to build multi-directional stabilization under movement.
Plank Flow (2-Step) — A two-movement plank sequence used to train coordination while staying braced.
Plank Flow (3-Step) — A three-movement plank sequence building timing, control, and stability endurance.
Plank Flow (Multi-Step) — A multi-part plank sequence designed for continuous coordination under fatigue.
Plank Complex Hold-to-Move — A plank that alternates holds and movement to train transition control.
Plank Combo Reach + Drive — A combo integrating arm reach and knee drive to train cross-body control.
Plank Combo Row + Tap — A combo linking row and tap patterns to build anti-rotation stability with upper-body effort.
Plank Combo Pike + Push-Up — A combo linking pike and push-up work to train shoulders and core through transitions.
Plank Combo Walk + Jack — A combo linking travel and jacks to blend coordination with conditioning.
Plank Combo Rock + Reach — A combo linking rocking and reaching to challenge stability under leverage change.
Plank Combo March + Pull — A combo linking marching legs with pull action to train full-body linkage.
Tempo Plank (Slow Cadence) — A slow-tempo moving plank used to build precision control and time-under-tension.
Tempo Plank (Fast Cadence) — A faster-tempo moving plank used for conditioning while maintaining alignment.
Plank Pulse Hold — A plank pulsing in a small range to build endurance without losing tension.
Plank Micro-March — A plank with tiny marching steps to train precision stability under subtle motion.
Plank Micro-Reach — A plank with small reaches to reinforce fine motor control while braced.
Plank Controlled Bounce — A plank using small controlled bounce to train dynamic stability without collapse.
Plank Pause-and-Go — A plank alternating pauses and motion to train control under start-stop demands.
Plank Rhythmic Shift — A plank shifting rhythmically to build coordination and endurance.
Plank Iso-to-Move — A plank that starts as an isometric hold then adds motion to train transitions.
Plank Move-to-Iso — A moving plank that resolves into a hold to train control under fatigue.
Plank Thread-the-Needle — A plank threading the arm under the body to train rotation control and shoulder stability.
Plank Reach-Through — A plank reaching through space under the torso to challenge coordination and bracing.
Plank Sweep-to-Hold — A plank sweeping then holding position to train movement-to-stillness control.
Plank Slide-Out — A plank sliding a limb outward to increase instability and demand controlled return.
Plank Slide-In — A plank sliding back in to reinforce control while re-centering the base.
Plank Cross-Step — A plank stepping across the body to increase diagonal control demands.
Plank Diagonal Crawl — A plank crawling diagonally to integrate multi-plane coordination.
Plank Switch-Step — A plank switching foot positions to challenge timing and hip control.
Plank Lateral Reach Step — A plank stepping and reaching laterally to increase frontal-plane stability demands.
Plank Dynamic Hold — A plank maintaining tension while subtly moving to train stability under motion.
Continuous Motion Plank — A plank performed with uninterrupted controlled movement to build endurance.
Alternating Motion Plank — A plank alternating movement patterns to train rhythmic control under fatigue.
Wave Plank — A plank creating wave-like body motion to challenge segmental control.
Flowing Plank Hold — A plank held with smooth motion emphasis, common in yoga-conditioning blends.
Cyclical Plank Movement — A plank repeating a stable motion cycle to build pattern endurance.
Controlled Chaos Plank — A plank with varied but controlled movement demands to test coordination without load.
Multi-Plane Plank Flow — A plank flow moving through multiple planes to build total-body stability.
Integrated Plank Sequence — A plank combining multiple elements into one continuous controlled sequence.
Unbroken Plank Flow — A plank flow performed without resets to build endurance and control.
Dynamic Plank Finish — A high-demand moving plank used as a conditioning finisher while maintaining form.
These planks change the challenge by adding resistance, instability, or suspension, forcing the body to organize under imperfect conditions.
Weighted Plank (Plate on Back) — A standard plank with a plate on the back to increase anti-extension demand in strength and conditioning.
Weighted Forearm Plank — A forearm plank loaded externally to increase core endurance and trunk stiffness under added resistance.
Weighted High Plank — A high plank with external weight to intensify shoulder stability and core bracing demands.
Weighted Side Plank — A side plank with added load to increase lateral chain strength and anti-lateral-flexion control.
Weighted Reverse Plank — A reverse plank loaded to increase posterior-chain tension and shoulder extension endurance.
Weighted Bear Plank — A bear plank with external load to increase total-body bracing while knees hover.
Front-Loaded Plank (plate held between hands) — A plank holding a plate in front to increase shoulder fatigue and trunk control.
Offset-Loaded Plank (uneven plate placement) — A plank with uneven load placement to increase anti-rotation demand without moving.
Sandbag Plank — A plank with sandbag loading that increases instability and bracing demand in strength training.
Kettlebell-Loaded Plank — A plank loaded with a kettlebell to increase trunk stiffness and shoulder stability demands.
Single-Side Loaded Plank — A plank with load on one side to train anti-rotation and lateral stabilization under asymmetry.
Uneven Weighted Plank — A weighted plank using uneven distribution to force the trunk to resist twisting and shifting.
Front-Held Weight Plank — A plank holding a weight forward to increase shoulder and core endurance under constant tension.
Goblet-Supported Plank — A plank supported while holding a goblet-style load to increase bracing and shoulder control.
Suitcase-Loaded Plank — A plank with a “suitcase” style one-sided load to intensify anti-rotation stability.
Rack-Position Plank — A plank holding a load in rack position to challenge shoulder packing and trunk stiffness.
Overhead Resistance Plank (band or cable) — A plank resisting overhead pull to increase shoulder stability and spinal control.
Diagonal Load Plank — A plank loaded diagonally to train cross-body stabilization under asymmetrical force.
Anti-Rotation Loaded Plank — A plank resisting rotational pull from an external load to strengthen anti-rotation capacity.
Cross-Load Plank — A plank loaded across the body to force the trunk to stay square under offset tension.
Banded Plank (Pull-Down Resistance) — A plank resisting a downward band/cable pull to increase trunk stiffness and shoulder stability.
Banded Plank (Lateral Pull) — A plank resisting lateral pull to train anti-lateral-shift control through the core.
Banded Plank (Anti-Rotation) — A plank resisting rotational band tension to build anti-rotation strength without movement.
Banded Forearm Plank — A forearm plank under band tension to increase bracing demand and shoulder endurance.
Banded High Plank — A high plank with band tension to increase scapular control and trunk stability.
Banded Side Plank — A side plank resisted by a band to increase lateral chain strength under external pull.
Banded Reverse Plank — A reverse plank with band tension to increase posterior-chain control and shoulder stability.
Banded Bear Plank — A bear plank under band resistance to intensify total-body tension while hovering.
Banded Plank Hold with Tension — A plank held against constant band tension to increase isometric endurance under pull.
Multi-Direction Banded Plank — A plank resisted from multiple directions to train full-body organization under competing forces.
TRX Plank — A plank using TRX straps to increase instability and demand higher core and shoulder control.
TRX Forearm Plank — A forearm plank in TRX to intensify instability and trunk stiffness requirements.
TRX High Plank — A high plank on TRX that increases scapular stability and anti-rotation control.
TRX Side Plank — A side plank with TRX support to increase lateral stability under suspension instability.
TRX Reverse Plank — A reverse plank in TRX to challenge posterior-chain tension under unstable support.
Ring Plank — A plank on rings to increase shoulder stabilization and core control under free-moving supports.
Ring Forearm Plank — A forearm plank on rings to increase instability and demand tighter midline control.
Ring High Plank — A high plank on rings emphasizing shoulder packing and anti-rotation stability.
Ring Side Plank — A side plank on rings to increase lateral chain demand under unstable handles.
Suspension Bear Plank — A bear plank using suspension support to increase instability while maintaining hover tension.
Slider Plank — A plank using sliders to reduce friction and increase stabilization demands under shifting contact.
Slider Forearm Plank — A forearm plank with sliders that increases anti-extension control due to slide potential.
Slider High Plank — A high plank with sliders that challenges shoulder control and trunk stiffness under low friction.
Slider Side Plank — A side plank with sliders that increases lateral stabilization demands under slip risk.
Slider Reverse Plank — A reverse plank on sliders that increases posterior-chain control under unstable foot/hand contact.
Towel Plank (Hard Floor) — A plank using towels on hard floor to create sliding instability and demand tight bracing.
Furniture Slider Plank — A plank using furniture sliders to increase instability while maintaining plank alignment.
Ice / Slick Surface Plank — A plank on a slick surface that forces maximal tension to prevent unwanted drift.
Low-Friction Plank Hold — A static plank held on low-friction contact points to train precision stabilization.
Multi-Slider Plank — A plank using multiple sliders to increase instability across several contact points.
Swiss Ball Plank — A plank on a Swiss ball to increase instability and demand higher core engagement.
Swiss Ball Forearm Plank — A forearm plank on a Swiss ball to increase shoulder stabilization and trunk stiffness.
Swiss Ball High Plank — A high plank using a Swiss ball to challenge scapular control under wobble.
Swiss Ball Side Plank — A side plank on a Swiss ball to increase lateral stabilization under instability.
BOSU Plank (Dome Up) — A plank on BOSU dome-up to increase unstable support demands through shoulders and core.
BOSU Plank (Dome Down) — A plank on BOSU dome-down to intensify instability and require stronger stabilization.
Balance Board Plank — A plank on a balance board to train fine control and anti-wobble stabilization.
Wobble Board Plank — A plank on a wobble board emphasizing reactive core control under shifting tilt.
Foam Pad Plank — A plank on a foam pad to reduce stability and increase joint-control demand.
Soft Surface Plank — A plank on a soft surface to increase instability and challenge full-body organization.
Hands-on-Ball Plank — A plank with hands on a ball to increase shoulder instability and core bracing demand.
Feet-on-Ball Plank — A plank with feet on a ball to increase instability and demand anti-extension control.
Hands-on-BOSU Plank — A plank with hands on a BOSU to increase unstable pressing support demands.
Feet-on-BOSU Plank — A plank with feet on a BOSU to increase lower-body instability and trunk control needs.
Hands-on-Rings Plank — A plank with hands on rings to maximize shoulder stabilization and anti-rotation control.
Feet-on-Rings Plank — A plank with feet in rings to increase instability and demand strong bracing and pelvic control.
Hands-on-Sliders Plank — A plank with hands on sliders to increase slipping instability and shoulder control demand.
Feet-on-Sliders Plank — A plank with feet on sliders to increase anti-extension demand under low-friction contact.
Mixed-Surface Plank — A plank using different surfaces under hands/feet to force unequal stabilization demands.
Split-Surface Plank — A plank with hands/feet on split surfaces to train control under mismatched stability.
Perturbation Plank (partner taps) — A plank with partner taps to train reactive stability and rapid re-organization under disturbance.
Unpredictable Load Plank — A plank where load shifts unexpectedly to force the trunk to stabilize without anticipation.
Reactive Band Plank — A plank with reactive band tension that changes during the hold to challenge control.
Moving-Surface Plank — A plank performed on a moving surface to increase balance demands and stability endurance.
Shifting Load Plank — A plank where the load moves slightly to demand constant micro-adjustments.
Oscillating Load Plank — A plank with oscillating resistance to train anti-wobble control under vibration-like forces.
Unstable Load Hold Plank — A plank holding an unstable load that increases bracing and shoulder stabilization demand.
Anti-Disturbance Plank — A plank designed to resist external disturbances while maintaining perfect alignment.
Chaos Plank — A plank performed under variable instability conditions to force high-level organization under uncertainty.
Environmental Instability Plank — A plank where the environment creates instability to train adaptable core control.
Max-Load Plank Hold — A plank held under the highest manageable load to test peak bracing capacity.
Extended-Time Weighted Plank — A weighted plank held for time to test endurance under external resistance.
Minimal-Support Loaded Plank — A loaded plank using reduced support to maximize stabilization demand.
Precision Balance Plank — A plank emphasizing fine balance under load or instability to test control quality.
High-Tension Plank Hold — A plank held with maximal whole-body tension under load to test organization.
Instability-Endurance Plank — A plank held long on unstable conditions to test stabilization endurance.
Controlled Failure Plank — A plank pushed to near-failure with strict form to test limits without breakdown.
Stability Limit Plank — A plank held at the edge of control where any loss of tension causes immediate form collapse.
Ultimate Loaded Plank — A plank combining high load and strict alignment to test top-end bracing strength.
Extreme Instability Plank — A plank held under maximum instability to test total-body organization under imperfect conditions.
Definition (LOCKED / CANON): These are the foundational push-up families. Every other push-up is built on top of one of these base patterns.
What belongs here: Anything that’s basically the same push-up pattern with no special leverage/limb/movement/instability rules.
Examples from your list:
Standard Push-Up
Knee Push-Up
Wall Push-Up
Pike Push-Up (base family = pike/shoulder press pattern)
Wall-Assisted Handstand Push-Up (base family = vertical push-up)
Hindu Push-Up / Dive-Bomber Push-Up (base family = flowing push-up family — if you keep these as “base families”)
Push-Up Plus (base family variant emphasizing scap protraction — still base if you treat it as a staple family)
Rule: Category 1 is where you define the core families you’ll build everything else from.
Definition (LOCKED / CANON): These push-ups change physics by altering angle, distance, stance width, range of motion, or hand placement—without adding instability or a new movement pattern.
This is your “mechanics-only” bucket.
From your list (examples):
Incline Push-Up, Decline Push-Up, Feet-Elevated Push-Up
Wide Push-Up, Narrow Push-Up, Close-Grip Push-Up, Diamond Push-Up
Deficit Push-Up
Half Push-Up, Bottom-Range Focus, Top-Range Focus
Push-Up on Parallettes / Handles (if you treat this as ROM/wrist mechanics, not instability)
Push-Up with Forward Hand Placement, Rearward Hand Placement
Push-Up with Elbow-Out Emphasis, Elbow-In Emphasis
Push-Up with Forward Lean / Backward Lean
Push-Up with Hands on Box / Feet on Box
Rule: If it’s still a standard rep pattern, just “harder/easier because geometry,” it’s Category 2.
Definition (LOCKED / CANON): These push-ups change the stability problem by removing, reducing, or asymmetrically biasing a limb/support point while keeping the base push-up pattern intact.
From your list (examples):
Single-Leg Push-Up
Staggered-Stance Push-Up
Staggered-Hand Push-Up
Uneven Push-Up (one hand elevated/offset)
One-Arm Push-Up (Assisted), One-Arm Push-Up
Archer Push-Up (biasing load to one arm each rep; still “support/bias” not a new movement family)
Single-Arm Off-Table Push-Up
Push-Up with Hand Lift / Alternating Hand Lift (this is “support removed at top” — still limb/support change)
Rule: If one side is doing “more of the job” because support is reduced/offset, Category 3.
Definition (LOCKED / CANON): These push-ups add controlled motion beyond the basic press—turning the push-up into a coordination drill, locomotion pattern, rotational pattern, or plyometric action.
From your list (examples):
Tempo / pause / eccentric / wave / pyramids: Slow-Tempo, Paused, Eccentric, Tempo-Wave, Slow Eccentric + Fast Concentric, Tempo Pyramid
Isometrics (holds): Bottom Hold, Top Hold, Mid-Hold, Hold + Press, Iso-Eccentric, Iso-Concentric
Rotations/transitions: Push-Up to Side Plank, Push-Up with Rotation, Reach-Through, Cross-Body Reach, Corkscrew
Locomotion: Alligator Push-Up, Lateral Step Push-Up, Push-Up Walkout
Integrated lower body: Spiderman, Knee Drive, Knee-to-Elbow, Grasshopper, kicks
Hand release / special rep mechanics: Hand-Release Push-Up, 1½ Reps, Bottom Pulse, Top Pulse
Plyometrics: Explosive, Clap, Double-Clap, Triple-Clap, Superman, Aztec, Depth Push-Up, Push-Up Jacks
Flows: Push-Up to Down-Dog, Push-Up to Cobra, Push-Up Flow, Hindu/Dive-Bomber (IF you don’t treat them as Category 1 base families)
Rule: If the rep isn’t just “down and up,” it’s Category 4.
Definition (LOCKED / CANON): These push-ups change the challenge by adding external resistance or unstable surfaces/supports, forcing the body to organize under imperfect conditions.
From your list (examples):
Ring Push-Up / Push-Up on Rings / Suspension Push-Up
Stability-Ball Push-Up, Feet on Stability Ball
BOSU Push-Ups (hands or feet)
Push-Up on Sliders / Towels
Medicine-Ball Push-Up (instability and/or ROM depending on setup)
Assisted Push-Up (Band/Partner) (band = external force)
Offset-Load Push-Up (if this means external loading, not just hand offset)
Push-Up with External Cue Load (if it’s actual resistance/assistance)
Rule: If an external object/system changes stability or resistance, Category 5.
When a variation fits multiple categories, classify by the highest category present:
Load/instability (5) > Movement (4) > Limb/support (3) > Leverage/ROM (2) > Base (1)
Examples:
Ring Spiderman Push-Up → Category 5 (rings override everything)
One-Arm Decline Push-Up → Category 3 (unilateral overrides leverage) unless loaded/unstable
Paused Deficit Push-Up → Category 4 (movement rule overrides ROM)
Feet-Elevated Push-Up → Category 2 (leverage)
This is exactly how your plank system stays “locked.”
Foundational push-up families. Everything else builds on these.
Standard Push-Up — A horizontal bodyweight press performed from the floor using hands and toes while maintaining a rigid plank.
Knee Push-Up (Modified Push-Up) — A regression of the standard push-up using knees as support to reduce total load.
Wall Push-Up — A standing push-up against a wall that minimizes load while teaching pressing mechanics.
Pike Push-Up — A push-up performed with hips elevated to shift emphasis toward the shoulders.
Jackknife Push-Up — A pike-style push-up emphasizing shoulder flexion with a shorter lever than a full handstand.
Wall-Assisted Handstand Push-Up — A vertical pressing push-up performed upside down with wall support.
Push-Up Plus (Scapular Push-Up) — A push-up emphasizing active scapular protraction at the top position.
Hindu Push-Up — A flowing push-up that moves through spinal flexion and extension.
Dive-Bomber Push-Up — A dynamic push-up traveling through a curved path under the body.
Decline Hindu Push-Up — A Hindu push-up performed with feet elevated to increase shoulder and trunk demand.
Same push-up pattern; geometry, range, or joint angles are altered.
Incline Push-Up — A push-up with hands elevated to reduce resistance.
Decline Push-Up — A push-up with feet elevated to increase upper-body loading.
Feet-Elevated Push-Up — A push-up with raised feet to bias load toward shoulders and chest.
Wide Push-Up — A push-up with hands placed wider than shoulders to increase chest emphasis.
Narrow Push-Up — A push-up with hands closer together to increase triceps demand.
Close-Grip Push-Up — A narrow-hand push-up emphasizing elbow extension strength.
Diamond Push-Up — A close-grip push-up with hands forming a diamond under the chest.
Fingertip Push-Up — A push-up performed on fingertips to increase hand and forearm loading.
Knuckle Push-Up — A push-up performed on closed fists to reduce wrist extension.
Deficit Push-Up — A push-up with hands elevated to increase range of motion.
Half Push-Up — A partial-range push-up performed through only part of the movement.
Bottom-Position Push-Up Hold — An isometric hold at the lowest position of the push-up.
Top-Position Push-Up Hold — An isometric hold at full elbow extension.
Isometric Push-Up Hold — A static push-up hold at any chosen joint angle.
Push-Up with Pause at Bottom — A push-up paused at the bottom to increase control and tension.
Push-Up with Pause at Top — A push-up paused at full extension before descending.
Push-Up with Forward Lean — A push-up with shoulders shifted forward to increase loading.
Push-Up with Backward Lean — A push-up with shoulders shifted back to reduce leverage.
Push-Up on Parallettes — A push-up performed on handles to increase depth and wrist neutrality.
Push-Up on Handles — A handled push-up emphasizing wrist comfort and alignment.
Narrow-Base Push-Up — A push-up performed with hands close to the midline to increase balance demand.
Wide-Base Push-Up — A push-up performed with hands set very wide to alter leverage.
Push-Up with Forward Hand Placement — A push-up with hands placed forward of shoulders.
Push-Up with Rearward Hand Placement — A push-up with hands placed closer to the hips.
Push-Up with Elbow-Out Emphasis — A push-up performed with flared elbows.
Push-Up with Elbow-In Emphasis — A push-up performed with tucked elbows.
Push-Up with Bottom-Range Focus — A push-up emphasizing strength near the bottom position.
Push-Up with Top-Range Focus — A push-up emphasizing strength near full extension.
Low Push-Up Hold (Chaturanga) — A sustained low push-up hold common in yoga practice.
Support is reduced or biased; movement pattern remains simple.
Single-Leg Push-Up — A push-up performed with one leg lifted to reduce base of support.
Staggered-Stance Push-Up — A push-up with one foot forward to create asymmetrical stability.
Staggered-Hand Push-Up — A push-up with one hand placed ahead of the other.
Uneven Push-Up — A push-up with one hand elevated or offset.
Archer Push-Up — A push-up shifting most load to one arm at a time.
One-Arm Push-Up (Assisted) — A one-arm push-up using external support to reduce difficulty.
One-Arm Push-Up — A unilateral push-up performed with a single supporting arm.
Single-Arm Off-Table Push-Up — A one-arm push-up with the hand elevated on a surface.
Push-Up with Hand Lift — A push-up lifting one hand at the top position.
Push-Up with Alternating Hand Lift — A push-up alternating which hand lifts between reps.
Push-Up with Alternating Foot Elevation — A push-up alternating which foot is elevated.
Timing, rotation, travel, flow, or plyometrics are introduced.
Slow-Tempo Push-Up — A push-up performed with deliberately slow movement.
Paused Push-Up — A push-up with a deliberate pause during the rep.
Eccentric Push-Up — A push-up emphasizing slow lowering.
Tempo-Wave Push-Up — A push-up using changing tempos within a set.
Push-Up with Slow Eccentric + Fast Concentric — A push-up combining controlled lowering and explosive pressing.
Push-Up with 1½ Reps — A push-up using partial reps within each repetition.
Push-Up Ladder — A push-up performed in ascending or descending rep sequences.
Push-Up Cluster — A push-up broken into small bursts with short rests.
Push-Up Iso-Eccentric — A push-up combining isometric holds with eccentric lowering.
Push-Up Iso-Concentric — A push-up emphasizing static holds before pressing.
Push-Up with Bottom Pulse — A push-up pulsing near the bottom position.
Push-Up with Top Pulse — A push-up pulsing near full extension.
Push-Up with Tempo Pyramid — A push-up using progressively changing tempos.
Push-Up with Isometric Mid-Hold — A push-up paused at mid-range each rep.
Push-Up Hold + Press — A push-up combining static holds and repetitions.
Push-Up Negatives Only — A push-up focusing only on the lowering phase.
Push-Up with Shoulder Tap — A push-up adding alternating shoulder taps.
Push-Up with Arm Reach — A push-up reaching one arm forward.
Push-Up to Side Plank — A push-up transitioning into a side plank.
Push-Up with Rotation — A push-up incorporating torso rotation.
Push-Up with Hip Shift — A push-up shifting hips laterally.
Push-Up with Reach-Through — A push-up with a rotational reach under the body.
Push-Up with Cross-Body Reach — A push-up reaching across the midline.
Corkscrew Push-Up — A twisting push-up emphasizing rotational control.
Hand-Tap Push-Up — A push-up incorporating hand taps.
Thigh-Tap Push-Up — A push-up tapping the thighs for coordination.
Spiderman Push-Up — A push-up combined with knee-to-elbow movement.
Knee-to-Chest Push-Up — A push-up drawing the knee toward the chest.
Knee-to-Opposite-Elbow Push-Up — A cross-body knee drive push-up.
Grasshopper Push-Up — A push-up with a dynamic cross-body leg motion.
Outside-Leg Kick Push-Up — A push-up incorporating a lateral leg kick.
Cross-Leg Kick Push-Up — A push-up with alternating cross-leg kicks.
Toe-Tap Push-Up — A push-up incorporating toe taps.
Push-Up Walkout — A push-up combined with hand walking.
Hand-Release Push-Up — A push-up lifting hands off the floor at the bottom.
Alligator Push-Up — A traveling push-up moving forward with alternating arms.
Lateral Step Push-Up — A push-up stepping sideways between reps.
Typewriter Push-Up — A side-to-side push-up shifting load laterally.
Push-Up to Down-Dog — A push-up transitioning into a pike position.
Push-Up to Cobra — A push-up transitioning into spinal extension.
Push-Up Flow — A continuous sequence of push-up-based movements.
Tiger Push-Up (Elbow Push-Up) — A push-up transitioning through elbow-supported positions.
Explosive Push-Up — A push-up performed with maximal speed.
Clapping Push-Up — An explosive push-up with a mid-air clap.
Plyometric Push-Up — A push-up using explosive force to leave the ground.
Depth Push-Up — A plyometric push-up following a drop from elevation.
Explosive Push-Up Jacks — A plyometric push-up combined with jumping feet.
Explosive Double-Clap Push-Up — A push-up with two mid-air claps.
Explosive Triple-Clap Push-Up — A push-up with three mid-air claps.
Superman Push-Up — An explosive push-up launching arms and legs.
Aztec Push-Up — A plyometric push-up bringing feet toward hands mid-air.
External resistance or unstable supports dominate the challenge.
Ring Push-Up — A push-up performed on gymnastic rings.
Push-Up on Rings (Unstable) — A ring push-up emphasizing instability.
Suspension Push-Up — A push-up using suspension straps.
Stability-Ball Push-Up — A push-up performed on a stability ball.
Medicine-Ball Push-Up — A push-up using medicine balls to alter stability or depth.
Offset-Load Push-Up — A push-up with asymmetrical external loading.
Assisted Push-Up (Band/Partner) — A push-up assisted by bands or a partner.
Push-Up with External Cue Load — A push-up using light external resistance or feedback.
Push-Up on Sliders — A push-up performed on sliding surfaces.
Push-Up on Towels — A push-up using towels to create instability.
Push-Up on BOSU (Hands) — A push-up with hands on a BOSU ball.
Push-Up on BOSU (Feet) — A push-up with feet on a BOSU ball.
Push-Up with Feet on Stability Ball — A push-up with feet supported on a stability ball.
Ring Push-Up with Feet Elevated — A ring push-up increasing instability and leverage.
Suspension Push-Up with Foot Support — A suspension push-up with feet stabilized.
Slider Push-Up with Hand Travel — A push-up using sliders to add instability.
Band-Resisted Push-Up — A push-up resisted by elastic bands.
Band-Assisted Push-Up — A push-up assisted by elastic bands.
Unstable Surface Push-Up — A push-up performed on any unstable platform.
Reactive Load Push-Up — A push-up resisting unpredictable external forces.
Chaos Push-Up — A push-up performed under variable instability conditions.