Advanced Push-Up Variations

Push Ups

In one of our last sport and fitness blog posts we mentioned a few push-up variations that you could add to your own routine to get the best out of your body. In this edition we take look at how we can make the exercise even more difficult.

So grab your protein shakes, cancel tomorrow’s plans and get ready for a bigger and stronger upper body.

Weighted Push-Ups

For this exercise you’ll need someone to help you. Assume the normal push-up position with your hands slightly wider than your shoulders and get your partner to place a weight plate on top of your shoulder blades. Make sure your body is in a straight line before you perform your push-up. Complete the set as if you were doing normal press-ups and once you are finished get your partner to remove the weight.

One Arm Push-Ups

Instead of putting your feet together you want to move them to slightly more than shoulders width apart and place one of your hands on your lower back. As you push yourself up keep your back straight. This one arm push-up is more a combination of strength and balance.

Clapping Push-Ups

For the clapping push-ups get in the normal body position of feet together and hands slightly more than shoulder width apart. Lower your body towards the floor as usual but on your rise use your explosive strength to push your hands off the floor and clap them together. As soon as your hands land back on the floor, lower your body back down and go onto the next repetition.


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