(Part 2 of Get stronger with the perfect push-up)
In the first installment, we covered the proper technique for a push-up. Now we will cover a few variations and progressions of the push-up. These variations and progressions can add new challenges to your body weight workouts and keep your workouts fresh. Remember, push-ups of all sorts challenge core and shoulder stabilization, plus strength at different angles and planes.
So, to start with the progressions:
Basic or beginner would be to have your hands on an elevated surface such as a wall or counter top (then kneeling push-ups). Moving to the Intermediate level would be your traditional military style push-up. The advanced level would include elevating your feet or adding movements in different planes to a push-up (i.e. arms or legs on a ball or moving arms in legs through different motions).
*Remember from the first blog, always maintain the perfect push-up positioning
*Some of the advanced variations can be utilized during basic set-up as well
Next, push-up variations:
For the most part these variations are for intermediate to advanced individuals.
- Assume a tripod position with legs spread wide and hand directly beneath chest
- Perform push-ups, using opposite hand for extra support if needed
- Crawl forward on the ground and perform a Push-Up with your knee at your elbow
- Take a step forward on the opposite side and repeat
- Continue in this pattern
- Assume push-up position with your hands on a physioball
- Perform push-ups, keeping core tight to maintain balance
For more information, click here.
*Always consult your physician before attempting any fitness or workout program.
By: Rocco Ferraiolo PTA, NASM-certified