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The complete guide to mastering the push up – Fit Planet

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For many of us push-ups conjure up a sense of dread, which is no surprise given they have long-been associated with intimidating fitness drills or physical punishment for wrongdoing. However, despite their sometimes cringe-inducing past, push-ups have secured their place as an exercise staple, and are now adored by fitness gurus across the globe.

But the easier to manage push-up on your knees variation doesn’t always get the same adoration. In fact, these modified push-ups often cop a fair bit of flack, with some labelling them as an ineffective exercise that won’t get you any stronger.

Now, a new study published in the Journal of Applied Biomechanics clears up the conflict, showing that both the toe and knee variations of the push-up are worthwhile.

The findings are very encouraging, explains Jinger Gottschall, Associate Professor at Penn State University and lead researcher of the study. “We were able to demonstrate that the overall ratio of muscle activation in the upper body when you do a push-up on your knees or toes is actually the same.

It shows that knee push-ups are a surprisingly valuable alternative if you cannot perform a push-up on your toes with proper technique.”

So whether you can smash sets on your toes or stick to your knees, push-ups are a move you need to love!

What makes push-ups so good?

Push-ups are much more than just an upper body exercise. They work the pecs, deltoids and triceps while strengthening the muscles of the core. On top of improved upper body definition push-ups build muscular endurance and create lean muscle mass that improves overall fitness and good health.

When compared to the bench press, another popular chest exercise, push-ups provide more effective functional training. The Penn State University study participants generated 50 percent more activation in the abdominals during push-ups compared to bench press repetitions with parallel weight.

The best push-up technique

There’s no dispute that the most effective push-ups are push-ups on your toes, as they engage a greater amount of activation in the muscles of the upper body and core – demanding whole body integration.

However, push-ups on your toes can be pretty challenging and many people, especially older adults or individuals new to exercise, cannot safely complete multiple push-ups on their toes. All too often the hips and neck are not aligned properly and consequently the risk of injury outweighs the rewards.

“When people are struggling to lower themselves towards the ground in a toe push-up position, they shouldn’t give up or feel discouraged, says Gottschall. “We can now be confident that push-ups on your knees are an effective modification.”

How to progress from knee push-ups to toe push-ups

The good news is that if you do enough push-ups on your knees you’ll be up on your toes in no time. Gottschall explains that, as the muscle activation in knee and toe push-ups is the same, if you consistently perform enough push-ups on your knees to reach a point of fatigue you will soon become strong enough to do push-ups on your toes.

Bryce Hastings, Les Mills’ Head of Research and Technical Advisor agrees with Gottschall’s advice, saying once you are confident doing 16 push-ups on the knees, then you are ready to try push-ups on your toes.

“If you feel confident doing 16 knee push-ups, you can just start to try some on your toes and see how you feel. If you need to, you can revert back to the other style until you gradually build up your strength over time to be able to do more on your toes than your knees,” he says.

GET THE 16-DAY PUSH-UP CHALLENGE

Once you’ve mastered the toe push-up the sky’s the limit. The Guinness world record for most push-ups in one hour is held by David Escojido who did 2,298 push-ups in 60 minutes. Charles Servizio holds the current world record for most push-ups in 24 hours. He ticked off a whopping 46,001 push-ups in just 21 hours, 6 minutes.

If you want more tried, tested and true news from the leading edge of health and fitness sign up to get Fit Planet insights and advice straight to your inbox.

Source: https://www.lesmills.com/us/fit-planet/fitness/push-up-science/

Push Ups for Beginners: Seated, Standing, Kneeling, and Tips

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Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms.

You don’t need any equipment to get started with pushups. They’re suitable for beginners and individuals who are more advanced with exercise.

Read more: What muscles do pushups work?

While you may be familiar with standard pushups, there are many variations that may help you get started, progress, or increase difficulty.

Try doing a set of 10 to 15 of each exercise, rest, and then do another set of 10 to 15.

Performing fewer pushups with correct form will be better over time than completing many with poor form.

Here are five pushup variations that increase in difficulty.

Wall pushups

Doing a standing pushup against the wall is a good starting place if you’re new to this move. By standing, you put less pressure on your joints.

  1. With your feet shoulder-width apart, stand about an arm’s length away from a wall.
  2. Place your palms on the wall as you lean forward into a standing plank position. Your arms should be shoulder height and shoulder-width apart.
  3. Inhale as you bend your elbows and slowly move your upper body toward the wall while keeping your feet flat on the ground.
  4. Hold this position for a second or two.
  5. Exhale and use your arms to push your body slowly back to your starting position.

Read more: Wall pushup variations to strengthen chest, shoulders, and back

Seated push-ups

To work on stability in your shoulders, try pushups from a seated position.

  1. Sit on a bench with your palms down, arms at your side. Your feet should rest comfortably on the ground with your knees bent.
  2. Using your arms, push down into your palms so that your body lifts up — still in the seated position. Your hips and butt should be just a half inch or so off the bench.
  3. Lower back down to your starting position and repeat.

Kneeling pushups

Balancing on your knees instead of your feet is another good modification while you build your strength.

  1. Begin in a hands and knees position with your gaze at the floor.
  2. Place your hands on the ground on either side of your shoulders. Your knees should be at a comfortable distance apart.
  3. Inhale as you slowly lower your elbows to bring your chest toward the ground. Be sure to keep your core muscles contracted.
  4. Pause for a second in the lowered position — your chin may lightly touch the ground.
  5. Exhale as you push up from the ground to your starting position.

Another way to start this pushup is to begin by laying on your stomach. Bend your knees so your feet are up in the air, then push with your hands into position on your knees.

Standard pushups

Fully extending your legs increases the difficulty of this move by adding more body weight. One study showed that the “ground reaction force” or how much weight you push is 64 percent of your body weight with standard pushups. To compare, a kneeling pushup is 49 percent.

  1. Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.
  2. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
  3. Pause for a second in the plank position — keep your core engaged.
  4. Inhale as you slowly lower back to your starting position.

Incline pushups

If you want to really challenge your upper body, try incline pushups. You’ll need a stable surface on which to place your hands.

  1. Place your hands on the edge of the elevated surface. A bench, step, or other sturdy platform are good options.
  2. Step your feet back so your legs are straight and your arms are perpendicular to your body.
  3. Inhale as you slowly lower your chest to the edge of your platform.
  4. Pause for a second.
  5. Exhale as you push back to your starting position with your arms fully extended.

You can further increase difficulty by using a medicine ball, BOSU or balance ball, or suspension trainer. Doing so will make your body work harder to stabilize, taxing muscles even more.

Shop for exercise balls and accessories online here.

Good form and positioning are key if you want to get the most from your workout. Comfort, form, and safety are key parts of any exercise.

The right form can protect your body from injury and make sure you’re getting full engagement from the muscles you’re trying to work.

Comfort measures

Try these methods to make your pushups more comfortable.

  • Perform pushups on a yoga mat or similar surface instead of a bare floor.
  • Place a folded towel under your knees for extra cushioning when doing kneeling pushups.
  • Place hands directly under shoulders with your fingers pointing directly in front of you to avoid wrist pain.
  • Place palms flat on the floor versus cupping your hands. This avoids straining your hands.
  • Look down at the ground during this exercise to avoid straining your neck.

Overall form

When doing pushups on the ground, you’ll want to keep a flat back. Resist sagging your spine or arching it up toward the ceiling. Contracting your core muscles will help keep your form in check. Make sure to keep your movements slow and controlled versus slamming your body down too quickly.

Your shoulders, hips, and ankles should be aligned.

Try asking yourself some questions to check in with your form:

  • Where are my hands?
  • Where are my shoulders?
  • Do I have good contact with the ground beneath me?
  • Are my core muscles engaged?

Hand positioning (narrow vs. wide)

You might wonder how hand positioning might increase difficulty. Your options are holding your hands wide apart or more narrowly together. One study from 2005 suggests that the narrow base position increases muscle activation in the pectorals and triceps.

To incorporate hand positioning into your routine, try keeping your palms in front of your chest and your elbows in toward your body at the start of your pushups.

Building strength

Pushups may be hard to complete at first, even with modification. If you cannot complete 10 to 15, start with sets of 5 or less and build from there.

Increasing strength and endurance takes time but is worth the effort. Remember, performing fewer pushups with correct form will be better over time than completing many with poor form.

Read more: What are the benefits and risks of doing daily pushups?

New to exercise? It’s an excellent idea to check in with a personal trainer to ensure you’re performing pushups correctly. You might be able to talk to someone from a gym or through your healthcare provider.

After you get the hang of pushups and are confident with your form, you may want to try a pushups challenge. Consistency is important to building strength. In the challenge, you work your way up over the course of 2 months until you can complete 100 pushups at one time.

Even if you’re not looking to go so extreme, incorporating this efficient body-weight exercise into your routine is sure to strengthen your upper body, back, and core to help with everyday movement.

Source: https://www.healthline.com/health/push-ups-for-beginners

How to Make Push-Ups Work Harder for You

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Contents: Benefits of Push-Ups / Video Tutorial / Form Tips / Troubleshooting

Everyone knows how to do push-ups, right?

Well… not necessarily. If you’re still doing push-ups the way you learned them in gym class, you’re probably not getting as strong as you could be from this fundamental exercise. Plus, you could be setting your joints up for trouble.

With the technique and progressions I’ll show you below, you’ll build strength throughout your body while keeping your joints strong and stable.

Let’s get into it!

Hey, since you’re here looking to perfect your push-ups, you’re probably interested in a program that can help you improve your strength throughout your body, using a combination of classic bodyweight exercises ( the push-up), and some fun locomotive exercises you might not have tried before. Give our free Bodyweight Training Circuit a try. It’s a great complement to your push-up training! 

What Are the Benefits of Push-Ups?

The most obvious benefit of push-ups is pressing strength, which is super important. Good pressing strength will help you do everything from push yourself off the ground, to pushing your car traffic if it breaks down, to learning more advanced bodyweight exercises down the line.

But, if you’re doing them right, push-ups help you build a whole lot more than just pressing strength. With the way we teach push-ups, as you’ll see in the next section, your entire body is involved, head to toe.

When you engage your entire body in this way, you’re learning something essential that will absolutely carry over into every aspect of your life: You’re learning to move your body as a unit, rather than as a collection of parts.

If you’re moving as a collection of parts, all of those parts are weaker and more prone to injury than if they’re moving together.

So, don’t dismiss push-up training or brush off the technique details I’ll show you momentarily. They’ll keep you safe from injury and make your movements more efficient for whatever you love doing.

How to Do a Proper Push-Up

Before we get into the tutorial, I urge you to keep an open mind as you watch this video, and try to see the push-up with fresh eyes.

I know you’ve probably done push-ups before and watched other tutorials, but I’m going to show you some techniques and progressions you may not have seen before. They work wonders for building excellent pressing strength and improving your push-ups.

Now that I’ve got that the way, let’s dive in:

Hope you d that push-up tutorial! Want the perfect complement to your push-up training? Give our free Bodyweight Training Circuit a try. 

Let’s look at each of these progressions in detail:

1. Kneeling Push-Ups

  • Start on your hands and knees (tabletop position).
  • Rotate your elbow pits forward and lower your torso, keeping your forearms perpendicular to the ground.

2. Full Negative

  • Start in a full plank position, with your body in a straight line and everything engaged.
  • Lower yourself all the way to the ground, keeping your elbows rotated forward and your entire body in one straight line.
  • Go back to starting position however you feel comfortable.

3. Full Negative to Kneeling Push-Up

  • Start in a full plank position.
  • Lower yourself slowly and with control.
  • When you reach the bottom, drop your knees down, and press your body up to the top of the kneeling push-up.

4. Full Negative with Quarter Push

  • Start in a plank position.
  • Lower yourself slowly and with control, but before letting your chest touch the ground, press your body up just a few inches.
  • Drop the knees and push yourself back up to the top of the kneeling push-up.

5. Half Push-Up

  • Start in a plank position.
  • Lower your body halfway, then push yourself back up to the top of the plank.
  • Lower all the way down, then drop your knees and push yourself up to the top of the kneeling push-up.

6. Full Push-Up

  • Start in a plank position.
  • Lower your body all the way down, keeping your elbow pits pointed forward and tucked in to your sides.
  • Push yourself back up to the top of the plank.

Even if you’ve got a fair amount of experience with push-ups, I recommend starting from the first progression.

You may be surprised that it’s a lot harder than it looks, and will help you strengthen areas you may have neglected in the past.

Technique Tips for Perfect Push-Ups

No matter what progression you’re working on, there are certain technique details that are essential to getting a perfect push-up every time.

I went over all of these details in the video above, but to recap:

  • Ideally, the fingers should face forward, but if you have wrist issues, you may want to angle them out a bit.
  • The hands should be shoulder width apart, with the tips of the thumbs touching the shoulders in the bottom position.

Be sure to work on our wrist routine, especially in the beginning, as push-ups can place quite a bit of pressure on the hands if you’re not used to them.

  • No matter which variation you’re working on, keep your elbow pits rotated forward so that your elbow is in alignment with your middle finger.
  • Keep the elbows tucked in close to your sides as you lower your body.
  • This position of the elbows is more stable for the shoulder joint than the more standard flared-out position you may have seen in other tutorials.

If you have any discomfort in your elbows, see our accompanying article on how to keep your elbows healthy.

  • The shoulder should be right above the wrists, with the forearms and upper arms in a nice, vertical line. When you do the actual push-up movement, you want to move straight up and down, without pushing your body backward toward your heels.
  • When your strength improves, you can play with shifting your shoulders forward a bit, so they are in front of your hands. This forward lean is a great way to work on the positioning needed to progress toward skills such as the planche and press handstand.

For help with your shoulder mobility, you can work on our daily shoulder mobility routine.

  • What we’re aiming for is a neutral head position, with the chin tucked in–not down–slightly. This position will create a nice, straight line from the crown of your head, all the way down to your heels.
  • You’ll need to concentrate on keeping your head in this neutral position, as the tendency is to let the chin jut forward as you lower yourself. We don’t want this to happen.

If you have any trouble keeping your head in this alignment due to tightness or pain in your neck, see our article on the neck.

  • The following applies primarily to the full push-up.
  • Keep your butt squeezed tight, lock your knees out firmly, and pull your legs together as tightly as you can. It should feel as if your body is a solid piece from head to toe.

For more leg strengthening exercises, click here to see our bodyweight leg routine.

Troubleshooting and FAQs

Even though the push-up is a basic exercise, it can be quite troublesome for a lot of people. Here are some of the most common questions we’ve heard about push-ups, and our answers to those questions.

No worries! That’s what this tutorial is here for. Start at the very beginning and be patient with yourself.

If starting on your knees isn’t doable, then start on your knees with your hands up on a stool or chair. And if you can’t do that, head to a countertop or have a wall in front of you, and work at an angle from your toes.

Keep your mind on your form, keep working on the exercise, and you will get stronger and work your way down to the ground for a full push-up.

If you do push-ups correctly, pretty much all of your muscles are working! Your arms, shoulders, and chest are, of course, worked very hard in push-ups. But you are also using your abdominal and back muscles, and when you use the form we recommend, even the lower body is involved.

With the right approach, you can definitely make the push-up a full body exercise.

No. Your chest will be fine.

It’s true that keeping the elbows tucked in will place a greater emphasis on the triceps, but I promise you: it is impossible to lower yourself down to the ground and press yourself back up without involving the muscles of the chest as well. Physically impossible.

But the bigger question here is why you are doing push-ups at all.

Is it just to build a bigger chest? Or are you interested in building essential pressing strength for your health and longevity?

If the latter is even a minimal factor for you, then you’ll want to preserve the health of your joints for as long as possible. And the form we teach is a lot safer for the joints, so you can keep doing push-ups (and whatever else suits your fancy) for a long time.

If you have any pain while doing push-ups, then you’ll need to stop and ask a qualified person to help you.

If you have clicks and pops that aren’t painful, then take another close look at your technique and see if that helps. It may not, but as long as you continue to be pain free, then you can continue on. You may need to reduce the range of motion in the exercise, but feel free to continue with a modified range of motion as needed.

Oftentimes, when you get stronger, these joint noises decrease.

Yes. Again, as long as your form stays intact, you can do these as often as you .

Wrong!

The progressions we shared above will help anyone (regardless of gender, age, or species–hey, maybe your dog wants to learn push-ups too) build the strength needed to work up to a full push-up.

Barring any injuries or other restrictions, push-ups are accessible for most able-bodied adults. Period.

Just one perfect push-up. And then another. And then another. Until you can’t do any more perfect push-ups.

When you’re aiming for perfect form with each and every rep, by definition you’re not going to go to failure. You should feel fairly fresh by the end of a set.

I don’t care if you can do 50 push-ups if they’re sloppy. I’d much rather you be able to do 5 solid push-ups with good form. Just do as many as you can while keeping your elbows in, your shoulders in the right position, and your lower body tight and strong.

I have no idea, but I’m glad you noticed. Let’s hold ourselves to a higher standard.

Build a Strong Foundation for Whatever You Enjoy

Push-ups are a prime example of “back to the basics” training.

If you are just starting out with (or returning to) exercise, these basic and fundamental movements should provide the bulk of your training. They provide benefits beyond the obvious muscle work, laying a foundation for more advanced skills down the line.

Keep practicing the push-up with an emphasis on form and technique, and you’ll set the stage for continuous progress.

And if you want to develop the same sort of foundational strength throughout your body, start with our free Bodyweight Circuit video workout. It features push-ups and five other exercises for building whole-body strength without weights, including variations of each movement, from beginner to advanced, and programming tips to help you tailor the workout to your goals.

And you can access it from anywhere.

It’s the perfect workout to take on the road or slip into a busy day to keep you building strength and moving towards your goals.

Build strength and agility–no matter when or where you want to workout–with the six exercises in our free Bodyweight Circuit video routine.

Bring it on!

Source: https://gmb.io/push-up/

Push-up Push Workout | Military.com

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Ever since I wrote The Grinder PT – Key to Mental Toughness eBook, I have noticed that the majority of people who attempt one of the toughest workouts I have ever created do quite well on pushups tests upon finishing.

This eBook is modeled after the first month of SEAL training, where pushups are done five days a week in the magnitude of several hundred a day. Improvment surprised me – I assumed the workout would border on over-training.

This went against all the physiology I had studied in the past. What was meant to give SEAL candidates a taste of SEAL training on paper, turned out to build muscle and increase pushup maximum scores.

Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger.

That is why many workout routines offer upper body exercises on Monday-Wednesday-Friday and lower body exercises Tuesday-Thursday.

Related Video:

Military.com gets a demonstration of the Army’s new pushup technique that will be used for combat readiness tests.

Some workouts even give up to 72 hours of rest before repeating the same exercises.

But Boot Camp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations, usually improving results.

Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.

So, I started experimenting mostly with younger people from 18-30 years of age with similar goals of increasing their pushups scores on the PFT. The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate “some” rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.

On Odd Days

Do 200 pushups in as few sets as possible in addition to your regularly scheduled work cardio exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25 … it's your choice how you get to 200).

On Even Days

Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Rule

If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.

Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test (one or two minutes depending on your PFT). I would not recommend this workout more than once every six months, since it rather challenging on the same muscle groups repeatedly.

There are three main types of pushups you can do to break up the monotony: “regular” pushups, “wide” pushups, and triceps pushups.

As you can see, the only difference in these three pushups is the placement of the hands. Regular pushups distribute your body weight proportionately between your chest, shoulders and triceps, whereas the wide pushups will work the chest more, and the Triceps or Close Pushups will work the triceps and shoulders more.

If you are not on a program, you can try to add this with a one of the free running programs to help your PFT running. See the “Running Plan for Marathons” article at the Military.com.

Ready to Join the Military?

We can put you in touch with recruiters from the different military branches. Learn about the benefits of serving your country, paying for school, military career paths, and more: sign up now and hear from a recruiter near you

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association.

If you are interested in starting a workout program to create a healthy lifestyle – check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com.

To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

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Source: https://www.military.com/military-fitness/workouts/try-pushup-push-workout

6 Push-Up Variations to Build Strength and Improve Shoulder Health

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Push-Ups are a staple for building upper-body strength. They target the chest, shoulders, and triceps, engage the core and require no equipment or spotters. Yet, as effective as they are for building strength, Push-Ups are also among the best exercises for shoulder stability and health.

Push-Ups are good for the shoulders because, un in the Bench Press, the Push-Up allows your shoulder blades to move freely, strengthening the serratus anterior, a vital muscle that keeps your scapula stable and helps it rotate upward. A strong serratus anterior reduces shoulder impingement when you press overhead. Since the shoulder blade makes up half of your shoulder joint, improving its stability can fix a lot of other shoulder problems.

The following six Push-Up variations offer the best bang for your training buck: they build a strong upper body, promote high levels of activation in the serratus anterior, and develop stability in the shoulders. Try them out to accomplish these goals. Except for the scapula Push-Ups, you can wear a weight vest to make each variation more difficult.

Push-Ups are a staple for building upper-body strength. They target the chest, shoulders, and triceps, engage the core and require no equipment or spotters. Yet, as effective as they are for building strength, Push-Ups are also among the best exercises for shoulder stability and health.

Push-Ups are good for the shoulders because, un in the Bench Press, the Push-Up allows your shoulder blades to move freely, strengthening the serratus anterior, a vital muscle that keeps your scapula stable and helps it rotate upward. A strong serratus anterior reduces shoulder impingement when you press overhead. Since the shoulder blade makes up half of your shoulder joint, improving its stability can fix a lot of other shoulder problems.

The following six Push-Up variations offer the best bang for your training buck: they build a strong upper body, promote high levels of activation in the serratus anterior, and develop stability in the shoulders. Try them out to accomplish these goals. Except for the scapula Push-Ups, you can wear a weight vest to make each variation more difficult.

1. Scapula Push-Ups

This variation has the highest activation of the serratus anterior. It's best used as a warm-up drill.

  • Get into push-up position
  • Keep your elbows straight and sink your shoulder blades a few inches
  • Push your shoulder blades as high as possible
  • That's one repetition

2. Single-Leg Push-Ups

Research suggests that Push-Up variations that add more load on the upper body increase recruitment of important shoulder stabilizers. An easy way to do that is to lift one leg off the ground. During a normal Push-Up, you have four points of contact, two hands and two feet. By taking away one point of contact, you increase the upper-body load and core activation.

  • Get into push-up position and lift one leg
  • Keep your leg up for the entire set

3. T-Push-Ups

By adding a rotational component, T-Push-Ups strengthen shoulder musculature by constantly changing points of contact on the ground. They also improves shoulder health by stretching the thoracic spine (mid-back).

  • Perform a Push-Up
  • Take one hand off the ground and reach arm up and around
  • Keep your eyes on your moving hand
  • Return to push-up position
  • That's one repetition; do an equal number of reps on each side

4. Feet-Elevated Push-Ups

This variation has two fantastic benefits. First, it's harder than a normal Push-Up, which helps you pack on more muscle in the chest, shoulders, and triceps. Second, research shows that feet-elevated Push-Ups promote more activation in the serratus anterior than regular Push-Ups. Strong, healthy serratus anterior muscles are crucial for shoulder health.

Also, some athletes who experience shoulder pain during pushing motions the Bench Press can do feet-elevated Push-Ups pain-free.

  • Perform a Push-Up with your feet on a stable, elevated surface
  • Start with a short box; as you get stronger, gradually increase box height
  • Want to make it harder? Do single-leg, feet-elevated Push-Ups.

5. Single-Arm Push-Ups

In addition to increasing upper-body load and strengthening your shoulder stabilizers, single-arm Push-Ups look awesome. Can't do them from the floor? Try them from a bar in a Smith machine or power rack. As you get stronger, gradually lower the height of the bar.

  • Keep your feet wide
  • As you descend into the Push-Up, keep your elbow close to your body

6. Single-arm Medicine Ball Push-ups

By putting one hand on a medicine ball, you fire up your shoulder stabilizers by adding instability.

  • Perform Push-Ups with one hand on a medicine ball
  • Do an equal number of reps on each side.

READ MORE:

Check out the Best Bodyweight Shoulder Exercises You Can Do

Relief! See How to Foam Roll Your Shoulders

Why Lateral Raises RULE (And How to Do Them Properly) 

The Best Kettlebell Shoulder Exercises

More Shoulder Moves You Can Do at Home

Photo Credit: visualphotos.com

Source: https://www.stack.com/a/shoulder-push-up-variations

The push-ups you should be doing

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Start in a high plank. Keeping upper body engaged, lower right forearm to floor, placing elbow under shoulder, then lower left forearm to floor. Hold plank for one count, and then rise back up to start, placing one palm on floor at a time.

Start in a high plank and bring right knee in toward chest; extend leg behind you, and then immediately bring left knee in toward chest; extend leg behind you. Perform a push-up, keeping elbows by sides. Repeat.

Perform a push-up, keeping elbows by sides. Extend right arm in front of you and left leg behind you; hold balance for one count, then lower. Do another push-up, and repeat balance on other side (left arm; right leg). Repeat.

Start in a high plank, gripping a kettlebell in each hand, with palms facing each other. (Note: The bigger the kettlebell, the more stable you will feel.

) Bend elbows behind you, keeping them close to sides, lowering chest toward floor, and then press back up. Once up, pull left elbow behind you, bringing kettlebell up to ribs; lower.

Repeat push-up and perform row on the opposite (right) side. Continue alternating sides with each rep.

Start in a high plank with left hand on top of the bell of a kettlebell resting on its side. Without rotating your torso, keeping hips and shoulders square, bend elbows behind you, lowering chest toward floor, and press back up. Do 8 reps; switch sides and repeat.

Start in a high plank. Lower chest toward floor, and then as you press back up, rotate torso to left and keep gaze on your left hand, as you lift your left arm and leg toward the ceiling, forming an X with your body. Hold for one count; rotate back to high plank and repeat.

Start in a high plank with a towel under your left palm. Slowly slide left hand forward, as you bend right elbow behind you and lower chest toward floor. Without falling flat, extend left arm as far forward as possible, and then slowly slide back up to start, keeping arm straight throughout. Do 8 reps; switch sides and repeat.

Start in a high plank with tops of feet centered on a stability ball. Bring right knee in toward chest, then rotate torso slightly as you extend leg out, parallel to the ground. Perform a push-up, keeping body squared up as much as possible. Reverse motion back to start. Repeat on left side. Continue alternating sides with each rep.

Start in a high plank. Perform a push-up, and then step right leg under and to the left of your left leg and right hand under and to the side of left hand. Step left hand and leg over the right, moving back into high plank. Perform a push-up, and then reverse motion (left hand/leg steps over right; right goes under left) back to the right, ending where you started.

Start in a pike position (upside down “V”), with palms under shoulders, toes centered on top of a stability ball, legs together, hips raised toward ceiling. Keeping lower body still, bend elbows behind you, slowly lowering head toward floor; carefully press back up to start.

Photographed by Mike Rosenthal; Art Direction + Styling by Ashley Martin Heckman

Source: https://furthermore.equinox.com/articles/2015/06/10-pushup-variations