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Push Up Variations

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Ranked #13,381 in Healthy Living, #212,062 overall

Benefits of Push Ups

The truth is that bodyweight exercises are very powerful but unfortunately we don't use them as much as we should. Using gravitational forces as an aid, our bodyweight acts as an outstanding source of resistance we can use to put together effective workouts.

For a long time now, push ups have been used by hundreds to develop a great body. This happens because push ups effectively develop muscular strength and endurance in the upper body. They are incredible for building powerful shoulders, triceps and chest muscles.

Problems arise, however, when you spend a long time doing the same regular push ups over and over again. You hit a plateau and your muscle growth becomes stagnant. To counteract this, it's important to incorporate some variation into your training routine. I have put together a list of push up variations you can try that will challenge you in a whole new way. Here are two of them:

How to do a Proper Push Up

The T Push Up

Of all push up variations, this one tops my list. It's great because it helps develop balance and shoulder stabilization into the workout routine. Get in your regular push up position. Now explode up by pushing harder with one hand so your body turns to one side. If done correctly, you should be balancing on the side of your lower foot and one hand. As you extend the other hand up above you, your body should resemble the letter T. Twist back to face forward as you come down and perform the same thing on the other side.

Push Up with Medicine Ball

This is yet another excellent push up modification for adding an element of stabilization and balance into the mix. More importantly, medicine balls provide a greater range of flexion for the exercise. A greater range of motion results in muscles being exposed to more stress and thus more growth. With a medicine ball underneath you, start in your regular push up position. Perform a repetition with one hand on the medicine ball. After pushing back up, roll the medicine ball to your other hand and perform another repetition. Continue rolling the ball from hand to hand for the entire set.

If you're searching for a more extensive list of modifications, you should check out these exclusive push up modifications. Always remember that your body stagnates when there is lack of change - challenge yourself with new routines and unique variations.