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Push Up Variations

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.

push up with ball

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.

clapping pushup

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.

Push up with slide

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.

arm and leg raise push up

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.

spiderman lunge

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.

banded resistance push up

 

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