Push up Variations
For the longest time I never did any push-ups or push up variations. I was bench, bench , and more bench. After all I was always asked how much can you bench, never have I been asked how many push ups I can do or if I could do a one arm push up.
That was a long time ago, before I knew better. But as I grew out of my muscle-head phase and became smarter about my training I added different push up variations into my workout routines to build muscle.
I am sure you are thinking what is the point of push ups when you can do them for days?
That is where push up variations come in. You are able to get the benefits of this closed chain exercise because there are so many different variations you will continue to be challenged and progress as your strength does.
With a typical push up a conservative estimate of the load your lifting is about 60% of your body weight. The different variations allow you to play with that percentage and allow you to much more than your bodyweight.
Push Up Variations in Action
More Push up Variations
add some variety to your upper body workout routine
Feet Up Push up Variations
This is one of the most convenient variations partly because it is so easy to adjust and progress.
Elevating your feet changes your center of gravity, shifting your weight forward for a good start to your chest workout routine.
This is also a great part of your core routine. The elevated feet make it an excellent anti-extension core training movement.
As with other push up variations there is an increase of muscle activation of the serratus anterior, for many this can help with shoulder pain.
The simplest way to raise your feet is to place them on a bench or box. What I prefer is to use the blast straps. These nifty devices make things that much more difficult. Do to the instability of the straps core and shoulder activity is increased.
Single leg Pushup Variations
A quick and easy way to make any exercise harder is to reduce the number of ground contact points. On a normal pushup, you have 4. Simply taking one foot off the floor not only increases the loading on the upper body, but also imposes a subtle anti-rotation challenge to your core.
Of course, you can combine single leg push up variations with external loading, too.
T-Pushups
This pushup variation is great because it
- involves constant changing of the points of stability
- requires thoracic spine rotation.
To progress with this variation and increase the difficulty, hold dumbbells in your hands.
Band Resisted Pushup Variations
This variation is a nice change as it accommodates the strength curve. The band is slackest at the bottom where you are the weakest. As you push up, the band stretches and increases resistance making the exercise more difficult where you are the strongest.
Chains work the same way but are harder to work with. With bands you also have the option of getting thicker bands as you increase strength. Bands come in all sorts of thicknesses so no matter your strength level there is a band to suit your strength level.
Chain pushups, of course require chains. But they do have one advantage of the bands. They are easy to modify the resistance during a set. As you tire it is easy to remove a set of chains. This makes it great for drop sets.
Push up Variations – Spiderman Pushups
This one is great because it works the hip, involves a weight shift and increases the load on the chest.
Single arm Push-ups
How to do a push up with 1 hand – one arm pushup
Sticking with the theme of reducing the numbers of points of stability, you can go to one-arm pushup variations as well. You can get the same great benefits this exercise has to offer doing it from a power rack. You don’t have to do it from the floor.
Slideboard Pushup Variations
bodysaw pushups – This is a great core exercise. As you decend into your push up slide one arm straight out front. Great anti-extension core exercise.
Fly Push Ups - As you let your body drop let your arms slide out to the side. As you push back up bring your hands closer together again.
Mini Band – This is great because the band wants to pull you into internal rotation and horizontal adduction at your shoulder joint. To prevent this from occurring you have to use the rotator cuff and scapular retractors.
Some other worthwhile push up variations are:
- hindu pushups
- planche pushups
Be sure to include push up variations in your workout routine.
I outlined the importance of including push up variations in your strength training program and how you can progress this basic bodyweight exercise.
I’ve listed plenty of unique exercise variations, but I know that a lot of you out there have some innovative pushup variations of your own. I would love to hear your ideas. In the comment section add your push up variations.
