Start with a conventional pushup with feet outside shoulder-width. Control your descent until your chest is barely above the floor.
Push back toward your hips while bending your knees instead of pushing up. After flexing your shoulders strongly, return to the beginning position before doing another rep. Do three to four 15–20-rep sets.
Push up with shoulder-width hands for this following exercise. Elevate your feet on a seat or box. Keeping your chest tall and core firm, drop your body until your chest hits the ground, then push up with your palms. Finish with triceps and chest flex. Do 3–4 sets of 10–15 repetitions.
Start with a pushup. Push your hips up and stretch your hamstrings. Swoop down with your head by your chest. Push yourself up and flex your triceps before landing. Do three to four 10-rep sets.
Consider the quad press a squat-pushup hybrid. Sit on the floor with your hands beneath your shoulders like a table. Next, construct a diamond with your hands by turning your forearms inward 45 degrees. Bend your knees slightly above ground.
Maintain a proper weight distribution between your hands and foot balls. Lower yourself by bending your elbows, pushing out your knees, and maintaining your back flat. Each rep, push your back up through your hands and toes and flex your triceps forcefully at the top. Do three to four 15–20-rep sets.
Spiderman pushups start with feet together and arms aligned with wrists. Control your descent and tighten your core. Pull one knee to the same side's elbow as you descend.
Flex your oblique at the bottom, then push up to return your leg to the start. Switch knees for the following rep. Do three to four sets of six to eight repetitions each side.