Wednesday, November 5, 2014

Work It Wednesday: My Favorite Push-Up Variations

Push-ups are amazing to help build upper body strength. And the best part is that you don't need any extra equipment to "drop & give me 20". But the repetition of traditional push-ups can get boring, especially for your muscles, which is why variations are so important. 

Here are some of my favorite variations. There are two that technically require some equipment (an exercise ball & yoga blocks), but I usually use the couch & a few phonebooks instead (I knew those would come in handy if I saved them). 


Tricep (a.k.a. Military Style) Push-Ups - Place your hands right below your shoulders & your elbows pointed back. 

Elevated Push-Ups - Place your feet on an exercise ball, couch or some other object, making sure to keep your back straight. 

Stacked Push-Ups - Place one foot on top of the other for an added core workout. 

Canyon Push-Ups - Place your hands on yoga blocks (or phonebooks like I do), for a deeper push-up. 

Spiderman Push-Ups - As you go down, lift one knee & bring it to your elbow. Extend your leg back to a traditional push-up position on your way back up. Alternate legs on each repetition. 

 
 

27 comments:

  1. To get my black belt next September, I am going to need to be able to do 100 "real" push ups. I am dreading it.

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  2. I despise push-ups, but I totally appreciate what they do for you. These variations are great!

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  3. I just started working out this week again.. and the trainer is pushing us to do all different kinds of push ups.. i know this feeling of pain.

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  4. I like the variety of the push ups. I didn't realize that a variety was better. Thank you for sharing this.

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  5. Hoping to try some of these soon, I need to start working out again soon... I've been lacking, I love these suggestions.

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  6. Push up are not my friend. So I push myself and make myself do them and feel great! Love this

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  7. Ahhhhhh pushups -_- for being the health and fitness freak that I am.... Ughhh... I hate pushups lol....

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  8. I just don't do push ups. Seriously I rather run 10 miles before I do a push up. lol

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  9. I am now into building more muscles. These push up variations would sure help. I just need to be more patient.

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  10. I'm like that T-Rex... I hate push ups! These sound like great variations, though!

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  11. Push ups are so intimidating! Thanks for the variations...maybe I'll give some of these a try.

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  12. The most challenging exercise for me is doing push-ups! It makes me surrender!

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  13. haha, i love that picture, I don't do push ups though at all.

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  14. Wow.. I have a hard time with push ups to be honest - but I am going to give these a try

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  15. I need to start doing push-ups and sit-ups. I want to tone up and this is so effective for doing it.

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  16. This is an awesome post about the different push-ups. I really have not done to many in years but should start again. Thanks for sharing.

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  17. I am looking forward to starting the new year making healthier choices. I want to start working out regularly.

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  18. I have always loathe doing push-ups. Thankfully, there are variations such as the ones you mentioned.

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  19. Thanks for the post and reminding me about exercise. I really need to start someday soon.

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  20. I'm just awful at push ups. I have been my whole life.

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  21. Aaaah, push-ups are one of my faves. They're always tough, but I've seen how effective they are. I've just had some problems with my right wrist that's why I have to do my push-ups with a push-up bar.

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  22. These are the only push ups I care to do. The other traditional style (face down) is incredibly boring.

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  23. I can't say that I'm a fan of doing push-ups. But I'll do the variation of holding up long enough to clap between repetitions.

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  24. Oh my gosh those sounds hard! lol - ever since my 3rd pregnancy Im working to get my strength back - So far Im on cobra pushups!

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  25. The T-Rex and I feel the same way. LOL.I don't know if I can even do two push-ups. Maybe one? :)

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  26. I wish I could do ONE! LOL I need to start working out.

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  27. Thanks for the tips, didn't realize there were so many variations!

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