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      • Massage Ice Roller Ball: The Cold Therapy Hack Your Muscles Crave (And Your Skin Will Thank You)
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      • Whey Protein Without Lactose: Lift Stronger, Digest SmarterExpand
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            • Adapting Mentzer’s High-Intensity Training for Beginners: A Blueprint for Brutal Efficiency
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      • Unsung Golden-Era Bodybuilders: Influential Profiles
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        • Old-School vs. Modern Bodybuilding Diets: Key DifferencesExpand
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      • How to Build Savage Muscle Without Lifting a Single Weight (Your Body is the Iron You’ve Been Missing)
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        • Abdominal Exercises That Actually Work: Crush Your Core Like a Pro
        • VO2 Max: Your Body’s Hidden Performance Metric (And How to Hack It)
        • How to Bench Press Like a Savage (Without Destroying Your Shoulders)
        • Anaerobic vs. Aerobic Exercise: The Art of Fueling Fire and Forging Fortitude
        • Aerobic Exercise: The Rhythmic Alchemy of Strength, Stamina, and Survival
        • HIIT: The 20-Minute Metabolic Molotov Cocktail That Fits Your Chaotic Life
        • HIIT Workouts for Beginners: The 20-Minute Secret to Torching Fat and Rewiring Your Body
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      • The Alchemy of Muscle: What Bodybuilders Really Eat to Carve Granite from FleshExpand
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      • The Silent Art of Building a Stronger Back at Home: A Man’s Guide to Pain-Free Power
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      • The Art of Building a Titan’s Back with Dumbbells: A Guide for Men Who Refuse to Settle
    • How to Build Muscle (Without Wasting Your Time on Useless BS)Expand
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        • Muscle Magazines: How Print Media Forged the Iron Gospel of Bodybuilding
    • Progressive OverloadExpand
      • Progressive Overload: The Science Behind Bigger and Stronger MusclesExpand
        • How to Turn Post-Workout Soreness Into Rocket Fuel for Gains
    • Can Bodyweight Exercises Build Muscle?Expand
      • The Skinny Guy’s Blueprint to Building Muscle: A Step-by-Step Guide to Defying GeneticsExpand
        • The Silent Symphony of Muscle Memory: How Your Body Remembers What Your Mind ForgetsExpand
          • The Fast Lane to Gains: Insider Muscle Building Secrets
    • The Art of Strength Without Size: Sculpting Power, Not BulkExpand
      • How to Increase Your Bench Press: A Lifter’s Guide to Raw Strength and Muscle
The Body Blueprint
Bodyweight Exercise Tutorials | Expert Exercise Video Tutorials | Pushup Variation Tutorials

Pushups List

ByMike Collins April 28, 2023April 29, 2023
Pushups
Band-Assisted Pushup
Band-Resisted Pushup
Band-Resisted Ring Pushup
Band-Resisted Scapular Pushup
Burpee Without Pushup
Close-Grip Pushup
Explosive Pushup
Feet-Elevated Band-Resisted Pushup
Feet-Elevated Pushup
Hands-Elevated Pushup
Partial-Range Pushup
Ring Pushup
Scapular Pushup
Single-Arm Hands-Elevated Pushup
Single-Leg Band-Resisted Pushup
Single-Leg Feet-Elevated Band-Resisted Pushup
Single-Leg Feet-Elevated Pushup
Single-Leg Pushup
Spiderman Pushup
Weighted Pushup
Weighted Ring Pushup
Yoga Pushup
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  • Our Products: The Body Blueprint Arsenal
    • PowerBlock Elite EXP Adjustable Dumbbells: Durable, Expandable Weights
    • Fitness Reality 810XLT Power Cage: Your Budget-Friendly Home Gym Foundation
    • The Unseen Architects of Muscle: A Lifter’s Guide to Supplements That Work
      • Thorne Multi-Elite: Athlete Essential or Overengineered?
      • Stimulant Pre-Workouts: Worth the Hype? | Gorilla Mode, C4, Total War
        • Gorilla Mode Pre-Workout: Does This “Next-Level” Supplement Deliver?
        • REDCON1 Total War: The Pre-Workout Built for Gym Warriors, Not Weekend Soldiers
        • Cellucor C4 Original Pre-Workout: Unleash Your Gym Symphony (Without the Jitters)
      • Pre-Workout Supplements Decoded: The Top Picks for Men Who Demand More Than a Caffeine Buzz
        • Genius Pre Workout Review: Does It Deliver Real Results or Hype?
        • LEGION Pulse Pre-Workout Review: Natural Ingredients, Real Energy, or Overhyped?
        • Is Transparent Labs Stim-Free Pre-Workout Worth Your Cash?
        • Does Prevail Pre-Workout Work? Honest Review, Pros, Cons & Who It’s For
        • GHOST Pump Pre-Workout Review: Worth the Hype or Overrated Legend?
        • Gorilla Mode Nitric: Are the Hype and Pumps Worth Your Cash?
    • Normatec 3: Hyperice’s Recovery Revolution Your Legs Crave (2025 Update)
      • Massage Ice Roller Ball: The Cold Therapy Hack Your Muscles Crave (And Your Skin Will Thank You)
      • TriggerPoint Massage Roller: The Ironclad Shortcut to Bulletproof Muscles
    • Barbell Pads: Are They Worth the Hype? (Spoiler: Here’s Who Says Yes)
      • Weightlifting Belts Decoded: Is the Tribe WOD Self-Locking Belt Worth Your Gym Time?
    • Nutricost R-ALA: A No-Nonsense Alpha Lipoic Acid for Your Stack
    • The Ironclad Truth About Protein: Why Ascent 100% Whey is the Choice for Men Who Refuse to Compromise
      • Whey Protein Without Sucralose – Real Gains, No Fake Sweeteners
    • Levels Grass Fed Whey: The Protein That Cuts Through the Noise (And Your Plateaus)
      • Whey Protein Without Lactose: Lift Stronger, Digest Smarter
        • Optimum Nutrition Platinum Hydrowhey: What You Really Need to Know
    • Life Extension Neuro-Mag: Is It Worth the Hype? (And Who Should Bother?)
    • Carlson Fish Oil: The Oily Elixir of Clarity Every Man Needs (But Doesn’t Know Yet)
      • The Best Krill Oil: A Lifter’s Secret Weapon for Omega-3s and Unstoppable Gains
      • Algal Oil: The Fish-Free Powerhouse for Omega-3 Gains
    • Hypervolt Go 2: The Pocket-Sized Powerhouse That’s Rewriting Recovery Rules
    • Massage Like a Savage: Percussion Guns and the Art of Biohacked Muscle Repair
  • Bodybuilding Diets & Nutrition History
    • Why Arnold Schwarzenegger Will Always Be the King of the Golden Era
    • Old-School Bulking Diets for Mass: How the Pros Did It
      • 80s Bodybuilder Post-Workout Meals: Old-School Secret Sauce
        • Vintage Muscle-Building Foods for Serious Gains
    • The Lion’s Plate: How Golden-Era Athletes Forged Unbreakable Bodies with Meat, Grit, and Bone-Deep Science
      • Golden Era Bodybuilding Nutrition: Essential Foods for Success
        • Classic Bodybuilding Supplements from the 70s: Secrets of Muscle Growth
          • The Evolution of Bodybuilding Diets: From Meat to Modern Nutrition
    • The Secrets Behind Iconic Physiques: Arnold, Reg, and Franco’s Training
      • The Squat King: How Tom Platz Redefined Leg Day Forever
      • High-Intensity Training: The Brutal, Beautiful Science of Getting More By Doing Less
      • Mike Mentzer’s Heavy-Duty Training Diet: Build Muscle with Intensity
        • Iron Philosophies: The Clash of Mike Mentzer’s High-Intensity Training and Arnold Schwarzenegger’s Relentless Volume
          • The Brutal Elegance of Mike Mentzer’s “Heavy Duty” Training: Science, Suffering, and the Art of Less
            • Adapting Mentzer’s High-Intensity Training for Beginners: A Blueprint for Brutal Efficiency
        • The Day Sergio Oliva Rewrote Bodybuilding History—And Why You’re Still Feeling It
    • The Evolution of Bodybuilding Nutrition: From Steak and Eggs to Algorithmic Macros
      • Diets of Legendary Bodybuilders: 1950s-1980s Nutrition Secrets
        • The Evolution of Protein Shakes from the 1970s to Today
          • Debunking Vintage Bodybuilding Diet Myths for Modern Muscle
            • How Golden-Era Bodybuilders Mastered the Macronutrient Dance
            • Farm-to-Table Eating: How Old-School Bodybuilders Cracked the Code to Modern Health
              • Old-School Bodybuilding Diet Tips: Muscle, Myth, and the Art of Eating Like a Titan
    • Arnold’s 1970s Bodybuilding Diet: Nutrition Secrets Revealed
  • Strength Training History and Techniques
    • 90’s Bodybuilding
      • The 90s Bodybuilding Blueprint: The Era That Redefined Fitness
        • 90s Bodybuilding Legends: Training, Symmetry & Their Lasting Impact
          • Icons of Strength: Legendary Bodybuilders from 1950s to 1980s
    • Why Old-School Bodybuilders Had Fuller Muscles
      • Old-School Physiques: No Modern Supplements
        • Why Old-School Bodybuilders Were Less Vascular (And What Changed)
          • Retro Gains: Old-School Workouts That Never Go Out of Style
    • A Journey Through (1950s–1980s) Strength Training Routines
      • Build Real-World Strength with 1950s Strongmen Techniques
    • Unleash the Power of the “Golden Era” Bodybuilding Techniques (1960s–70s)
      • Unsung Golden-Era Bodybuilders: Influential Profiles
    • Best Workouts from Bodybuilding’s Golden Era
      • Steve Reeves’ Mediterranean Influence: The Forgotten Blueprint for Timeless Strength
      • Classic Strength Training: Build Raw Power, Muscle & Athletic Dominance (A Step-by-Step Guide)
        • Old-School vs. Modern Bodybuilding Diets: Key Differences
          • 1960s-1980s Gym Culture: Anecdotes
    • Balancing Aesthetics and Strength in Old-School Bodybuilding
      • Arnold’s 1970s Bodybuilding Secrets Unveiled
        • Evolution of Strength Training Over Three Decades
          • Classic Conditioning: The Heavyweight Circuit Workout of the 1950s
    • High-Intensity Training Revolution of the 1980s
      • Gym Culture Through the Decades: Golden Era vs Old-School vs 90s
        • Flex, Size, and Glory: The Story of 90s Bodybuilding Icons
          • The Mass Era: How 90s Bodybuilders Pushed the Limits
            • Legends of Muscle Beach: Golden Era Training Secrets Unveiled
      • Golden Era Icons on Film: How Bodybuilders Became Hollywood Stars
        • Abs Like a Sculptor: Iconic Techniques for Building Timeless Core Strength
          • Bulking 101: The Best Mass-Building Diets of the Golden Era
          • Battle of the Titans: How Franco Columbu Took on Arnold and Redefined Competition
            • Golden Era Fitness Tech: The Iron Alchemy That Forged Legends
            • The Forgotten Legends: Unsung Heroes of the Golden Era of Bodybuilding
    • 1960s Key Exercises for Building Symmetry
      • Full-Body vs. Split Routines: How to Choose Your Best Workout Plan
  • Full List of Exercises
    • TheBodyBlueprint Glossary of Exercise Terms
      • How to Build Muscle Fast as a Beginner: Brutal Simplicity for Men Who Want More
      • Time Under Tension Decoded: The Science of Slow Reps for Explosive Gains
      • How to Do a Pull-Up for Beginners: Turn Gravity Into Your Ally
      • Hypertrophy or Strength Training: What’s the Difference?
      • How to Build Savage Muscle Without Lifting a Single Weight (Your Body is the Iron You’ve Been Missing)
      • The Exercise Showdown: Aerobic Exercise vs. Anaerobic Exercise
        • Abdominal Exercises That Actually Work: Crush Your Core Like a Pro
        • VO2 Max: Your Body’s Hidden Performance Metric (And How to Hack It)
        • How to Bench Press Like a Savage (Without Destroying Your Shoulders)
        • Anaerobic vs. Aerobic Exercise: The Art of Fueling Fire and Forging Fortitude
        • Aerobic Exercise: The Rhythmic Alchemy of Strength, Stamina, and Survival
        • HIIT: The 20-Minute Metabolic Molotov Cocktail That Fits Your Chaotic Life
        • HIIT Workouts for Beginners: The 20-Minute Secret to Torching Fat and Rewiring Your Body
        • Circuit Training: The Time-Crunched Man’s Blueprint to Reclaiming Fitness (and Life)
        • Hypertrophy: High Volume with Moderate Weight
        • What is Resting Heart Rate?
        • What Exercise Is Considered Active Recovery?
    • Bodyweight Exercises
      • 100 Pushups a Day: The Truth, The Hype, and The Gains
      • Train Anywhere, Anytime: The Beauty of Isometrics
      • The Pushup Workout: Sculpt Raw Strength (Without Leaving Your Living Room)
      • Daily Pushup Routine: The Only Guide You’ll Ever Need
      • Joint Health for Life: Bodyweight Training Simplified
      • The Science of Joint Health Through Bodyweight Exercise
      • Amp Up Your Routine: Fresh Triceps Exercises to Explore
      • Quadriceps Exercises: The Forgotten Engine of Raw Power and Grace
      • Beginner’s Guide to Shoulder Exercises
      • Leg Exercises: The Ironclad Blueprint to Prehistoric Quad Dominance
      • Best Hip Exercises for Strength and Mobility: Forge a Foundation of Steel
      • Maximize Your Leg Day with These Hamstring Exercises
      • The Forgotten Titans: Glute Training Secrets of the Iron Age
      • Sculpted Arms: Essential Biceps Exercises
      • Athlete-Approved Back Exercises for Peak Performance
      • Core Exercises That Double as Full-Body Workouts
    • Exercises Tutorials By Category
      • Functional Exercise
        • Training for Functional Strength with Odd Objects
          • Tough Training Essentials: Logs, Rocks, and Sandbags
          • Real-World Strength: Master Tire Flipping Workouts
        • Explosive Fitness: Master Rope Training for Functional Power
        • Posterior Chain Development: Unlocking Strength and Performance from the Backside
        • TRX Training: The No-BS Way to Build Strength, Stability, and a Capable Physique
        • TRX for Core Strength: The Ultimate Guide to Building a Rock-Solid Midsection
        • Kettlebell Benefits: Dynamic Workouts for Fitness Aficionados
        • Functional Exercise: HIIT Cycling for Maximum Fat Burn
        • Functional Exercise: Bodyweight Plyometrics for Explosive Power
        • Functional Exercise: Enhancing Athletic Performance
      • What is a Tabata Workout? The 4-Minute Powerhouse Explained
      • Periodization Training
        • Proven Periodization Plans: Hypertrophy & Strength
      • The Psychology of Cross-Training: Get Fit Without Quitting
      • Transform Your Workout Routine with Supersets
      • Iron Justice: The Unstoppable Guide to DB Hammer Curls
      • Hammer Curls: Key Muscles Explained
      • What are Compound Exercises?
      • What is Plyometrics?
      • VO2 Max: Your Body’s Hidden Performance Metric (And How to Hack It)
      • What is Target Heart Rate?
    • Complete List of Exercises w/ Muscles Worked
    • Core Exercises: Complete List
    • 19 Best Biceps Exercises
      • Barbell Curls vs. Dumbbell Curls: The Ultimate Muscle-Building Showdown
    • Back Exercises: Complete List
    • Chest Exercises List w/ Descriptions
    • Hamstring Exercises: List of 50 Variations
    • 25 Squat Variations
    • Shoulder Exercises List w/ Descriptions
  • Nutrition & Diet
    • Dirty Bulking vs. Clean Bulking: Lessons from the Past
    • Weight Loss
      • Lose Weight Without Dieting (Yes, It’s Possible, But You Gotta Be Smart)
      • Cardiovascular Fitness: The Silent Engine of Masculine Vitality
      • The Alchemy of Asphalt: How Running Forges Bodies, Minds, and Brotherhoods
      • Green Tea
    • Supplements
      • Probiotics for Men: Gut Health & Muscle Gains
        • Sports Research Probiotics: Worth It for Athletes?
        • Probiotics vs Prebiotics: Lifters’ Guide to Gut Health
        • Nutricost L-Arginine: Are Those Capsules Worth Your Hard-Earned Cash?
        • Is the Ally Peaks Pull-Up Bar Worth Your Doorway? Let’s Get Real.
        • NordicTrack Select-A-Weight: Budget-Friendly Adjustable Dumbbells (10-55 lbs)
      • Capsaicin: The Secret Spice to a Healthier You
      • Top Carb Powders for Max Energy & Gains – No Crashes, No Junk, Just Results
      • Highly Branched Cyclic Dextrin: The Carb Hack You Didn’t Know You Needed
      • Supplements for Muscle Growth
      • Fish Oil for Weight Loss: The Truth Behind Omega-3s and Fat Reduction
    • Protein Consumption
      • Why Whey Protein Is Your Muscle’s Secret Weapon (And How Science Proves It)
      • Why is Whey Protein Absorbed Faster Than Casein?
      • Iso Whey Protein: The Ultimate Muscle-Building Hack (And Why It’s BETTER Than “Regular” Whey)
      • Why Is Whey Protein Better Than Plant Protein?
      • Grass-Fed Whey Protein: Why You Need to Stop Wasting Your Time and Switch to the Best
      • Why is Whey Protein Good for Fat Loss? (And Why You’d Be Dumb to Ignore It)
      • Whey Protein & Muscle Growth: The Unspoken Synergy Between Iron and Biology
      • Gold Standard Whey: Is This the King of Powders or Just Another Overhyped Jug of Chalk?
      • Whey Concentrate: The Budget-Friendly Muscle Builder That Doesn’t Skimp on Results
      • Naked Whey Protein: Is It Really Worth Your Money?
      • Iso: The Best Whey Choice for Fast Muscle Gains (And No, It’s Not Just Hype)
      • The Low-Carb Protein Powder Report: Fuel Muscle Gains Without Carbs
      • Protein Shakes vs. Real Food: Fueling Gains Faster
      • Smaller Meals vs. Large Portions: The Best Way to Split Protein
      • Protein Powders with Digestive Enzymes: Are They Worth It?
      • Should You Eat Protein Right After Waking or Wait Until Breakfast?
      • Adjusting Protein Intake for Men Over 40: What You Need to Know
      • Top Protein Choices for Easing Post-Workout Muscle Soreness
      • The Milk Doctrine: How Iron Icons Forged Mass with Nature’s Original Protein Shake
      • Boost Your Brainpower: The Mental Benefits of Protein
      • Intermittent Fasting Hacks: Getting Enough Protein Without Breaking the Rules
      • Unraveling Amino Acid Profiles: Key Insights for Protein Powders
      • The Science Behind Protein and Hydration: What You Need to Know
      • Natural Muscle Builders: Foods That Boost Testosterone and Strength
    • Creatine
      • Why You Should Take Creatine EVERY DAY for Max Muscle Gains (No, Really)
      • How Long Does Creatine Take to Work? Here’s the Lowdown
      • Micronized Creatine: The Ultimate Strength and Performance Hack
        • ON Creatine vs. MuscleTech Creatine: Which One Wins?
      • Top 5 Creatine Supplements for Maximum Muscle Gains
      • Creatine Forms and Comparisons
        • Creatine and Acne: Myths & Solutions
        • Best Creatine for Your Needs: A Guide
        • Choosing the Right Creatine Form for You
        • Creatine Gummies vs. Powder: Which Fuels Gains Better?
      • Creatine Usage and Benefits
        • Creatine Timing: Does It Matter for Gains?
        • How Creatine Can Help Hard Gainers Build Mass
        • Creatine for Recovery: The Secret Weapon You’re Probably Underusing
        • Ultimate Creatine Guide: Power & Muscle Gain
        • What Does Creatine Do? The Unseen Engine Powering Your Strength, Brain, and Energy
        • Effective Creatine Usage: Guidelines and Tips
        • Creatine for Everyone: Beyond Bodybuilding
        • Creatine Dosing Tips: Maximize Gains
  • Stretches
    • 13 Flexibility Exercises and Stretches
    • Dynamic Stretching Secrets: Why Your Workout Starts Before You Touch a Weight
    • What is Static Stretching? Unleashing Your Flexibility
  • Mental Approach
    • The Brutal Truth About Daily Workouts (And How to Make Them Stick)
    • Golden Age Bodybuilders: Unlocking the Mental Edge in Training
    • Golden-Era Bodybuilders: Friendships and Mentorship
    • Boost Your Brainpower: The Mental Benefits of Protein
  • Build Muscle
    • The Hidden Architecture of Strength Gains: How to Forge Muscle, Master Movement, and Defy Plateaus
      • The Alchemy of Muscle: How to Forge Size, Strength, and a Spartan Physique
    • How to Hack Insane Arm Growth (Without Living in the Gym): The Brutally Effective Playbook Most Men Miss
      • The Alchemy of Muscle: What Bodybuilders Really Eat to Carve Granite from Flesh
        • Strength Training for Beginners: Rewriting Your Body’s Code
      • Stop Wasting Time: Build Muscle Faster with Smarter Workouts
        • Why Most Men’s Workouts Are Keeping Them Fat & Weak
          • Unlocking the Hidden Engine of Strength: How Creatine Fuels the Fire of Exercise Performance
            • The Unseen Architecture: Building a Back and Shoulders That Work As Hard As You Do
    • The Unseen Engine: Forging an Upper Back That Commands Respect
      • The Silent Art of Building a Stronger Back at Home: A Man’s Guide to Pain-Free Power
      • The Silent Saboteur: Rebuilding Your Lower Back Like a Suspension Bridge
      • The Art of Building a Titan’s Back with Dumbbells: A Guide for Men Who Refuse to Settle
    • How to Build Muscle (Without Wasting Your Time on Useless BS)
      • What Muscles Does the Bench Press Work? (And How to Maximize Growth)
        • Muscle Magazines: How Print Media Forged the Iron Gospel of Bodybuilding
    • Progressive Overload
      • Progressive Overload: The Science Behind Bigger and Stronger Muscles
        • How to Turn Post-Workout Soreness Into Rocket Fuel for Gains
    • Can Bodyweight Exercises Build Muscle?
      • The Skinny Guy’s Blueprint to Building Muscle: A Step-by-Step Guide to Defying Genetics
        • The Silent Symphony of Muscle Memory: How Your Body Remembers What Your Mind Forgets
          • The Fast Lane to Gains: Insider Muscle Building Secrets
    • The Art of Strength Without Size: Sculpting Power, Not Bulk
      • How to Increase Your Bench Press: A Lifter’s Guide to Raw Strength and Muscle
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