5 Press Up Variations For Beginners!


Are you someone who’s just started on your fitness journey so you aren’t quite ready for full body press-ups but want to keep things interesting with press-ups on your knees?

Follow along with Antony and have a look at the different type of press-ups you could add into your routine today!



Start with your knees under your hips and shoulders in line with your hands. Keep your hips up and lower your chest towards the ground.

Knees down


Start with your knees on the ground, push hips forward so your back is straight, Shoulders in line with your hands, now lower your chest towards the floor, the aim is to get your chest as low as possible towards the ground.




This is a great way to progress to a full press up. The best thing to use for the incline are the stairs, this way as you get better you can come down a step until you’re on the floor. Make sure your body is straight, hips are in line with your body. Lower your chest towards the step your hands




This time you are in a high plank position, again make sure your shoulder are in line with your hands, this time you are going to lower yourself to the floor. Once at the floor peel yourself back up and go again.   




In the same position as the hip press up, this time as your press back up, your going to generate enough power so your hands are able to leave the floor. This can also be done on the incline press up too.


Are you someone who’s tried a few different things to lose weight but nothings worked so far?

Why not try out our completely free guide to women’s weight loss?

Chris Wright

Chris Wright is the owner of Pursuit Fitness Training. He loves helping people achieve goals and inspiring them to be better. Chris has climbed Mount Kilimanjaro, and completed several other challenges. Chris is definitely a dog person, but doesn't actually have one.

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