| 1) Multi Box Push Up |
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Start in a push up position beside a 12-16 inch tall box. Step onto the box with
both hands leading with the closest hand to the box. Step off to the other side of the box
leading with the same hand. Repeat over and back for the desired duration. |
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2) Oblique Push Up
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| Start in a push up position. Walk your feet approximately 45 degrees to the side.
Perform half of the desired number of pushups. Move to the other side and complete your
set. |
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| 3) Balance Push Up |
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Place a 2-3 foot 2x12 across a “V” hand or small dumbbell to create a balance board.
Assume a push up position with your hands on the board while keeping it balanced. Perform you
desired number of push-ups while maintaining perfect balance. |
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4) T-Stab Push Up
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| Perform a traditional push up with your feet side by side. As you push up from the
bottom of the movement rotate to the side and raise one are up to form a “T” with your body.
Rotate onto the side of your feet. The closer your feet are together the harder the rotation
will be. Return to the start position, repeat the push up, and twist to the other
side. |
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| 5) Ramp Push Ups |
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Place two squat standards on the ground, or lean two Olympic bars shoulder width apart
against a dumbbell rack creating two inclining surfaces. Start in a push up position with
your hands near the ground on the inclining surfaces. Perform the desired number of push-ups
and move 6-8 inches up the incline. Perform the push-ups again and move up the surface 6-8
more inches. Repeat until you get to the top of the inclining surface. |
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6) Banded Push Ups
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Stretch a heavy piece of rubber tubing or elastic band from hand to hand behind your
back. The band/tubing should be slightly stretched when you are at the bottom of your push
up. Perform your desired number of push-ups. You can decrease the amount of stretch
or remove the band/tubing at the end of your set to get a few extra reps.
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| 7) Suspended Chain Push Ups |
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Securely hang two chains from the chin up bar on a squat rack or any other sturdy
structure. Attach a “D” handle to the bottom of each chain so the grip is two to three inches
from the ground. Assume push up position with your hands in the “D” handles. Perform
your desired number of push ups focusing on maintaining control. For an alternative exercise
you can perform a prone fly where you take the handles toward the midline as you push up and our
further from the sides at the bottom. |
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8) Chain Loading Push Ups
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This exercise takes a close friend or mortal enemy. Lay 15-20 four to five foot
links of heavy chain side by side. Assume a push up position beside the chain.
Perform a push up and have your partner quickly load a chain across your back (as shown or you
can drape it diagonally so it hangs on the shoulder by the neck and across the back under the
opposing armpit). At the end of each push up add another chain until failure is reached (or
you run out of chain). Continue to perform push-ups or attempt to complete a push up as
your partner removes a chain (1 per rep or 1 every 2-3 seconds of a rep cannot be
performed). Do not stop until all of the chain is off your back.
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| 9) Physioball Pushups |
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Assume a push up position with your hands on a physioball. Perform a full range of
motion touching your chest to the ball and extending the arms fully at the top. Focus on
keeping your core tight and the ball still. |
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10) S & G Push Ups
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| Assume a push up position with your hands on two medicine balls and your feet on a
physioball (you should probably have a spotter for this). Perform a full range of motion push
up focusing on keeping your core tight and the balls still. |
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