Fitness Tips

5 Push Up Variations to Incorporate into Your Strength Training

By August 14, 2019 No Comments

Unfortunately, only 23% of adults actually get the recommended amount of exercise. 

If you are trying to get into working out, or if you’re already part of that percentage, you may be looking for ways to change up your exercise. 

The push up is a multifaceted exercise, and there is more than just one way to do it. Here are several push up variations to try.

1. Incline Push Ups

You could always try the workout at an incline for some push up variations. 

Doing it at an incline can actually change where the gravity forces your body to work differently. Sometimes this is actually easier to do.

If you want to do these push ups, get a bench or a stable chair and put it in front of you. Place your hands on the object and then walk your feet back (like a reverse wheelbarrow). Stop when your body is at a 45-degree angle with the chair.

Lower your body, bending your arms as you go down. Make sure you keep your body in one long line. Bring yourself as close to the chair as possible, and then push yourself back up to the starting position. 

2. Push Ups With Feet on Foam Roller

If you don’t want to put something in front of you, try putting something on your feet instead. You can put a foam roller that is used for workouts underneath your feet.

This will make you work on your stability because now your feet are on a moving object. These kinds of push ups really enhance your butt and core. 

To do these, start in a high plank position, making sure your hands are on the floor as if you were going to do a regular push up.

Put your toes on the foam roller, and then lower yourself to the floor. Do this like a normal push up, and then push yourself back up to the starting position.

3. Staggered Push Ups

Staggered push ups are kind of like traditional push ups, except that you will change your hand position.

One hand will higher than the other one, but you should still keep it in line with your shoulder.

When you do this, the lower arm will be forced to work harder to support most of the weight. When you alternate arms, you are making sure that they get an equal workout.  

4. Pike Push Ups

Pike push ups is another good variation to try, especially in Las Vegas.

This one will strengthen your upper body (especially your shoulders) and your core.

You should start in a yoga position called downward dog. Your hips should be high up in the air and your heels should be low. Next, you will bend your elbows, lowering your head toward the ground.  

5. One Arm Push Ups

If you want to be one of the most fit people in Las Vegas, try one arm push ups.

This is just a push up using only one arm. You should have one arm below your chest and the other one behind your back. This push up may take more balance, but it will also strengthen your arms. 

It can be challenging but rewarding if done correctly.  

Try These Push Up Variations Today

These push up variations will help keep you in shape and strengthen your muscles.

If you don’t have any place to practice these exercises, you may want to consider joining a gym.

Contact us today to see how to join.

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