Push ups are a full body exercise by working a large number of muscles. They focus on your arms, abs and lower body.
Day 1
Push Up On A Ball
Push up on Ball
Place a medicine ball or basketball under one hand while your do your push up.At the top roll the ball to the other hand and repeat
Turn the exercise into high intensity interval training by doing the push ups quickly for 10 seconds and rest for 20 seconds for 2-4 minutes.
Day 2
Push Up With A Clap
Push up with a Clap
Improve upper extremity explosiveness by doing clapping pushups.From the down position, press yourself up off the ground and clap your hands together quickly, then catch yourself and slowly lower down to the floor.
Turn the exercise into high intensity interval training by doing the pushups quickly for 10 seconds and rest for 20 seconds for 2-4 minutes.
Day 3
Push Up with a Slide
Push up with a Slide
Place a towel under your toes and do a pushup as you normally would.At the top, slide your feet backwards as far as comfortable, maintaining control. Slide back to the starting position and repeat.
This exercise is best performed slowly and controlled.
Day 4
Push Up with Arm and Leg Raises
Push Up with Arm and Leg Raises
Perform a push up and at the top position lift your arm straight out.The next time you reach the top position, lift the other arm, then continue with the legs.
Turn the exercise into high intensity interval training by doing the push ups quickly for 10 seconds and rest for 20 seconds for 2-4 minutes.
Day 5
Spiderman Push Up
Spiderman Push Up
Bring one knee up toward your elbow as you perform your push up.This adds an element of core and hip strengthening to your push up.
Turn the exercise into high intensity interval training by doing the push ups quickly for 10 seconds and rest for 20 seconds for 2-4 minutes.
Day 6
Band Resisted Push Up
Band Resisted Push up
Place a rubber band around your shoulders while doing your push up.It adds resistance to the press up and forces you to control the lowering.
Turn the exercise into high intensity interval training by doing the push ups quickly for 10 seconds and rest for 20 seconds for 2-4 minutes.
