Are you tired of the same old standard push-ups and looking to take your upper body strength and muscle definition to the next level?
Well, you’re in for a treat! In this article, we’re going to explore three variations of push-ups that will help you improve your standard push-ups and challenge your muscles in new and exciting ways.
- Place your hands slightly shoulder-width apart on a bench or other stable, elevated surface and assume a high plank position with your arms extended and your body straight from head to heels.
Keeping your back flat and trunk tense, lower your chest to a few centimeters from the elevated surface.
- Pause and then push yourself back to the starting position.
Reduced range push-ups
- Start in a high plank position with your hands on the floor.
- Keeping your elbows tucked in toward your body and your neck in a neutral position, lower your torso as far as you can. Try to reach at least 75% of your full range of motion so that your chest is a little higher at the end of the movement than during a classic push-up.
- Pause and then push back to the starting position.
- Start in a high plank position but with your knees on the floor instead of your feet.
- Keeping your elbows tucked in and your core and glutes engaged, lower your torso until your chest is a few inches off the floor.
- Pause and then push up to the starting position.