To celebrate the one year anniversary of when I released The Ultimate Push-Up Program (it’s actually a little over a year), here are 5 of my favorite advanced push-up variations.
#1) Russian Push-Ups
This advanced push-up variation absolutely torches the triceps, improves lumbo-pelvic stability, and shoulder/scapular controlled mobility.
Coaching Tips:
- Get into a plank position from your hands and feet.
- Position your hands so they are slightly closer together than during regular push-ups. In the bottom position, your elbows and upper arms should remain tight to your sides.
- At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position. Spread your fingers and pretend you are suctioning your fingers and hands to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Descend into the push-up and retract your shoulder blades (move them in towards your spine).
- Once your upper arms are approximately parallel to the floor, press your body backwards and touch your forearms to the floor.
- Then pull your body forward and perform the reverse movements so your elbows are directly over your wrists and forearms are in a vertical position. Then press away from the floor and to the top/starting position.
- When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine).
- As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor.
- Do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or neck to collapse.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#2) Diamond Push-Ups
This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder/scapular controlled mobility.
Coaching Tips:
- Get into a plank position from your hands and feet.
- At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.
- Place your hands so your thumbs and second fingers are touching. Spread your fingers and pretend you are suctioning your fingers and hands to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Descend into the push-up and retract your shoulder blades (move them in towards your spine).
- In the bottom position, your elbows will likely be behind your wrists, and forearms in an angled position. Do not allow your elbows to flare out.
- Then press away from the floor and to the top/starting position.
- When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine).
- Do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or neck to collapse.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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#3) Jumping Push-Up Bear Crawl Combo
This exercise improves upper body power, lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor. Your shoulders should be approximately above your hands. Spread your fingers and pretend you are suctioning your fingers and hands to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now jump forward with your hands, extend your hips and legs, and descend into a push-up. As you are descending into the push-up, retract your shoulder blades (move them in towards your spine).
- In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.
- Once your upper arms are approximately parallel (or slightly closer) to the floor, explode off the floor with your upper body, and return to the starting/bear crawl position. Aim to get as much air-time as you can.
- When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine).
- Land as softly as possible, and maintain proper push-up form.
- Do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or neck to collapse.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#4) Single Arm Assisted Push-Ups
This advanced push-up serves as a fantastic stepping stone to single arm push-ups.
Coaching Tips:
- Place one hand on a couch, wall, or other surface. Use as little assistance from the supporting side as possible.
- On the other side, get into a push-up position.
- At the top of the push-up, on the side that is performing the push-up, your shoulder, elbow and wrist should be in a relatively stacked position. Spread your fingers and pretend you are suctioning your fingers and hands to the floor and the couch (or other surface).
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now perform a push-up.
- On the side that is performing the push-up, descend into the push-up and retract your shoulder blade (move them in towards your spine).
- In the bottom position, on the side that is performing the push-up, your elbow should be positioned over your wrist. Do not allow this elbow to flare out.
- On the side that is performing the push-up, once your upper arm is approximately parallel (or slightly closer) to the floor, perform the reverse movements and return to the top/starting position.
- When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine).
- Do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or neck to collapse.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#5) Superman Push-Ups
This is one of the cooler push-up variations you will see. This exercise requires a lot of power, and lumbo-pelvic stability.
Coaching Tips:
- Get into a plank position from your hands and feet.
- Position your hands so they are shoulder width apart or slightly wider.
- At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position. Spread your fingers and pretend you are suctioning your fingers and hands to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Descend into the push-up and retract your shoulder blades (move them in towards your spine).
- In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.
- Once your upper arms are approximately parallel (or slightly closer) to the floor, initiate the movement with your hips, and pike them.
- Then explode off the floor with your hands and feet, and fully extend your arms and legs. Aim to get as much air-time as you can.
- When you are pressing your body away from the floor, protract your shoulder blades (move them away from your spine).
- Land as softly as possible.
- Do not allow your shoulders to shrug, or shoulder blades to elevate.
- For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or neck to collapse.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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