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June 19, 2023 0 Comments

Beyond Basic Push Ups

Tired of basic push ups?

Introduction

Push-ups are a great exercise for building upper body strength. They work your chest, triceps, and shoulders. But if you’re looking for a challenge, you can try advanced variations of push-ups. These variations are more challenging than regular push-ups, and they can help you build even more strength. Consider adding any of these variations to your exercise regimen.

Benefits of Advanced Push-Ups

There are many benefits to practicing advanced variations of push-ups. Here are a few:

  • Build more strength: Advanced push-ups are more challenging than regular push-ups, so they can help you build more strength. This is especially true for your chest, triceps, and shoulders.
  • Improve your form: Advanced push-ups require good form. If you can do them correctly, it means that you have good form with regular push-ups as well.
  • Prevent injuries: Advanced push-ups can help you prevent injuries. This is because they strengthen the muscles and joints that are used in regular push-ups.
  • Improve your athletic performance: Advanced push-ups can help you improve your athletic performance. This is because they build strength, improve form, and prevent injuries.

Different Types of Advanced Push-Ups

There are many different types of advanced push-ups. Here are a few:

  • One-arm push-up: This is the most challenging type of push-up. It requires you to support your entire body weight with one arm.
  • Archer push-up: This variation is similar to the one-arm push-up, but you support your body weight with two arms. One arm is extended in front of you, and the other arm is extended behind you.
  • Pike push-up: This variation is done with your feet on a raised surface, such as a bench or a chair. This allows you to lower your body closer to the ground, which makes the exercise more challenging.
  • Diamond push-up: This variation is done with your hands placed together in the shape of a diamond. This narrow stance makes the exercise more challenging.
  • Clapping push-up: This variation is done by clapping your hands together at the top of the push-up. This requires coordination and strength.

How to Start Practicing Advanced Push-Ups

If you’re new to advanced push-ups, it’s important to start slowly. Don’t try to do too much too soon. Start with a few repetitions of each variation, and gradually increase the number of repetitions as you get stronger.

It’s also important to focus on proper form. If you don’t have good form, you could injure yourself. Make sure to keep your back straight, your core engaged, and your shoulders down and back.

Conclusion

Advanced push-ups are a great way to build upper body strength. They’re more challenging than regular push-ups, but they can also help you prevent injuries and improve your athletic performance. If you’re looking for a challenge, give advanced push-ups a try.

In addition to the benefits listed above, advanced push-ups can also help you improve your mental toughness. When you’re struggling to do an advanced push-up, you have to dig deep and find the strength to keep going. This can help you develop the mental toughness that you need to succeed in other areas of your life.

Feet Elevated: Elevating your feet is a great way to tax your upper body even more. Perform for one leg at a time for an added challenge.

Toe Tap and Butt Tap: These variations add variety and challenge your flexibility. Reach with one arm so you get an extra single-sided stretch while firing up your core.

Spider-Man:  These will open up your hips and challenging your rotary stability.

Y-Reach: A Y-reach will improve overhead position while turning on key shoulder and scapular stabilizers.

Slider Variation: Add sliders to get all the benefits of yoga push-ups while hitting your core hard. OR you can perform on a slippery floor.

The Renegade: These are a great workout finisher for a time-efficient push-up that checks a lot of boxes.

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