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Push up variations
PETE GLADDEN
Pete’s World
Published: December 17, 2018
Last week I discussed the simple push-up and why it should be included in your exercise rotation. This week I’d like to move well beyond the simple push-up and talk about its multitude of challenging variations.
Actually the push-up has so many variations I’d be willing to bet it easily leads the pack amongst body-weight exercises in the sheer number of ways it can be modified. Indeed, I’ve counted over 100 different push-up variations, and I know there’s got to be many, many more - probably enough to give me a year’s worth of columns. But I’m going to spare you THAT grim prospect. So let me temper my enthusiasm, and confine this push-up soliloquy to three of my favorite variations.
Let’s begin with a variation which itself can be modified in countless ways. I’m talking about med ball push-ups. Incorporating this training apparatus into the push-up promotes an improvement in balance and shoulder stabilization. Med ball use also strengthens core musculature and helps to increase range of motion - which allows for greater stress to be placed on those targeted muscle groups.
You can use the ball(s) as a base for hands, feet, or both. I’d advise trying the easiest variation first, the single med ball push-up. Place a ball underneath one hand and perform the push-up as normal, then alternate to the other hand. Not too bad right?
From the single medicine ball push-up, you can move on to the two med ball push-up – one under each hand. You can also change the position of the balls, moving them closer together to target the triceps, or further apart to target the outer chest. You’ll find that as stabilization and balance becomes more difficult, your core gets a much more intense workout.
Now if you really want to go crazy, then add another ball - or two - under the feet. Three and four ball push-ups take incredible balance, shoulder stabilization, and core stability. These are tough cookies to perform. Period.
Another ball variation involves the balance ball (aka. swiss ball, physio ball, exercise ball). The balance ball is yet another great push-up adjunct because it to increases the difficulty factor by creating an unstable platform upon which to perform the exercise.
The easiest variation involves placing the knees or thighs on top of the ball and hands on the floor. Such an orientation means the push-up is done from a slightly declined position. Want to go harder? Use a 65cm to 85cm ball and position yourself with toes perched atop the ball and hands positioned on the floor. This is a higher angle decline push-up which requires much more core stabilization and chest strength.
Of course that scenario can be made even more difficult by elevating one leg off the ball, and then alternating the elevated leg with each push-up rep.
Still need a challenge? Well, you can reverse orientation by placing hands on the ball and feet on the floor. This is an incline push-up, which places even more emphasis on stabilization, especially with respect to the upper torso.
My final offering is the wickedly taxing Spiderman Push-Up. The Spiderman stresses motor control, mobility, and hand-leg coordination. To perform, assume the simple push-up stance. Start bending at the elbows and at the same time you’re moving downward bring your left knee up and across to your left elbow. Touch or nearly touch knee to elbow at the bottom of the push-up, hold for a second, then push back up to original stance. Repeat on the right side. In my book, both sides completed equal one rep.
What to make Spidey a lot tougher, and I mean way tougher? Place one med ball under each hand. Still not tough enough you say? All right, my final challenge is for you to go with a med ball under each hand…and add one med ball under both feet. This variation of the Spiderman is downright unlawful, for it challenges the entire body with respect to balance, strength, stability, agility, and ambidextrousness. Yes, the three-med ball Spiderman push-up is off-the-charts wicked.
Now if you’re still hungering for more push-up variations, here’s a good place to start: https://greatist.com/fitness/bodyweight-push-up-variations
Whatever variation trips your trigger, just get those push-ups in your exercise rotation - heck, there’s over 100 reasons why you should.