Push Up Variations to Crush Your Dad Bod: Best Workouts for Men Over 40
By Joshua, Senior Editor at Dad Bod 40 | July 3, 2025
What’s good, fellas? You’re back at Dad Bod 40, the spot where us guys over 40 get the real talk on staying fit, eating right, and living large. I’m Joshua, 53 years young, and I’ve been in your shoes—carrying an extra 40 pounds, feeling like life was passing me by. But I ditched the weight, got strong, and now I’m out here thriving. One of the biggest weapons in my arsenal? Push-ups. Not just the boring old kind, but different types of push ups that carved out my chest, arms, and abs without stepping foot in a gym. I’m pumped to share my go-to push-up variations to help you crush it, whether you’re wrestling with the dad bod or just want to keep the engine running smooth. We’re talking incline push ups muscles worked, archer push ups, close grip push ups, shoulder push ups, triceps push ups, plyo push ups, and even vertical push ups. Let’s do this!
Key Takeaways
- Push-ups are a no-gym, no-excuses way to get strong and lean.
- Incline push ups are great for newbies; archer push ups and plyo push ups are for the beasts.
- Form’s gotta be on point to keep your joints happy as you age.
- Switch up different types of push ups to hit every muscle and keep things fun.
- Stick with it, and you’ll be amazed what your body can do.
Why Push-Ups Are a Game-Changer for Us Over 40
Push-ups are my kind of workout: no weights, no fuss, just you against gravity. They light up your chest, shoulders, arms, and core, and they get your heart pumping. For guys like us over 40, that’s huge. As we get older, we lose muscle and bone strength, but push-ups help you hold the line. I caught a 2024 study in the Journal of Strength and Conditioning Research that said push-ups keep your upper body strong and your core tight, which means you’re less likely to eat it on the stairs. And with different types of push ups, you can start where you’re at and build from there.
When I was shedding those 40 pounds, push-ups were my secret sauce. They didn’t beat up my knees or back, and they made me feel like a champ. Here’s the rundown on the best push-up variations for men over 40, including incline push ups muscles worked, archer push ups, and more. These are straight from my playbook, with tips to make ‘em work for you.
The Push-Ups I Swear By for Men Over 40
Incline Push-Ups: Where It All Begins
If you’re just getting started or dusting off the workout cobwebs, incline push ups are your ticket. You prop your hands on a bench, a table, or even the kitchen counter, which makes it easier on your arms and shoulders. I saw a 2025 Men’s Health piece that spelled out incline push ups muscles worked: your chest, shoulders, triceps, and abs all get a workout, but it’s gentler than the classic push-up.
How to Nail Incline Push-Ups
- Put your hands about shoulder-width apart on something sturdy, like a bench.
- Keep your body straight, head to heels, like you’re a plank of wood. Flex those abs.
- Lower your chest toward the bench, elbows bending back at a 45-degree angle.
- Push yourself back up, nice and controlled.
Josh’s Two Cents: Start with 3 sets of 10-12 reps. Don’t rush—nail the form first. At my age, I’m all about keeping my shoulders in one piece.
Close-Grip Push-Ups: Arm Candy
If you want arms that make your old college t-shirts look good, close grip push ups are your jam. They zero in on your triceps push ups, giving you that chiseled look without hauling weights. A 2024 Sports Medicine article I read said close-grip push-ups hit your triceps harder than the standard kind, which is perfect for building arm strength without overdoing it.
How to Rock Close-Grip Push-Ups
- Put your hands close, thumbs and pointer fingers almost touching, like a diamond.
- Get in a plank, keeping your back flat as a board.
- Drop your chest down, elbows hugging your ribs.
- Push up till your arms are straight.
Josh’s Two Cents: Go for 3 sets of 8-10 reps. My wrists used to gripe, so I started doing these on my knuckles or with push-up bars—game-changer.
Archer Push-Ups: Unleash Your Inner Warrior
Archer push ups make me feel like I’m in an action movie. They’re tough, working one arm at a time, which builds strength and keeps you balanced—key for us to stay spry. Some fitness dude on X, @FitOver40, was raving in 2025 about how archer push ups beef up your core and shoulders, and I’m totally on board.
How to Pull Off Archer Push-Ups
- Spread your hands wide, way past shoulder-width, in a push-up stance.
- Lean toward one arm, bending it while the other stays straight.
- Push back up, then switch sides.
- Alternate for 6-8 reps each arm.
Josh’s Two Cents: Suck in your gut to keep your hips from dipping. If it’s too hard, don’t go all the way down at first—ease into it.
Shoulder Push-Ups: Build Those Boulders
Shoulder push ups, or pike push-ups, are all about making your shoulders pop. They’re also a step toward badass moves like handstands and help fix that desk-job hunch. A 2024 Men’s Journal article said shoulder push ups are killer for shoulder strength and mobility, which we need to stay upright and pain-free.
How to Do Shoulder Push-Ups
- Get into a downward dog pose, like an upside-down V, hips high.
- Bend your elbows, lowering your head toward the floor.
- Push back up, keeping those hips up.
- Aim for 3 sets of 10-12 reps.
Josh’s Two Cents: Try putting your feet on a low stool to up the ante, but don’t let your lower back sag.
Plyo Push-Ups: Bring the Fire
Plyo push ups are my fun days. They’re explosive, get your blood pumping, and make you feel like you’re 25 again. A 2025 Frontiers in Physiology study said plyometric stuff like plyo push ups boosts power and heart health for guys our age, keeping you quick on your feet.
How to Crush Plyo Push-Ups
- Start in a standard push-up position.
- Lower your chest, then blast off so your hands leave the floor.
- Land soft, drop right into the next one.
- Go for 3 sets of 6-8 reps.
Josh’s Two Cents: Try clapping mid-air to get the vibe. It’s a little showy, but it builds confidence.
Vertical Push-Ups: The Grand Finale
Vertical push ups, aka handstand push-ups, are the boss level. They take serious shoulder and core strength, but hitting them feels like winning a medal. A 2024 Health.com piece said vertical push ups build crazy upper-body power and balance, which keeps you coordinated as the years roll on.
How to Tackle Vertical Push-Ups
- Face a wall, kick up to a handstand, feet resting on the wall.
- Lower your head toward the floor, bending your elbows.
- Push back up to the handstand.
- Try 3 sets of 4-6 reps.
Josh’s Two Cents: Use the wall and have a friend nearby. I took a tumble once—don’t be me.
Fitting Push-Ups into Your Week
To make different types of push ups work for you, weave them into your routine. Here’s a week I’d run:
- Monday: 3 sets of incline push ups (12 reps) + 3 sets of close grip push ups (10 reps).
- Wednesday: 3 sets of archer push ups (6 reps per side) + 3 sets of shoulder push ups (10 reps).
- Friday: 3 sets of plyo push ups (8 reps) + 3 sets of vertical push ups (4-6 reps, if you’re there).
Chill for 60-90 seconds between sets, and hit push-ups 2-3 times a week. Toss in some squats or pull-ups for a full-body deal. I always start with shoulder rolls and a quick ab stretch—Men’s Journal (2019) says it keeps you injury-free.
FAQs
What’s the easiest push-up for a 40-plus beginner?
Incline push ups are your best bet. They’re kinder on your joints but still work your chest, shoulders, and core. Go for 3 sets of 10-12 reps.
Can push-ups help me ditch the spare tire?
Hell yeah! Push-ups burn calories and build muscle, which cranks your metabolism. Add plyo push ups and eat clean to drop the gut.
How many days a week for push-ups?
Two or three days, mixing different types of push ups to keep it fresh and avoid overworking any muscle.
Are vertical push-ups risky at my age?
Vertical push ups are advanced. You need strong shoulders. Use a wall, get a spotter, and talk to your doc if your shoulders are iffy.
Which push-ups pump up my triceps?
Close grip push ups and triceps push ups are the champs. Do 3 sets of 8-10 reps for that arm burn.
