{"id":5949,"date":"2021-05-31T17:02:35","date_gmt":"2021-05-31T17:02:35","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=5949"},"modified":"2021-06-07T16:04:51","modified_gmt":"2021-06-07T16:04:51","slug":"5-advanced-push-up-variations-you-can-try","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-push-up-variations-you-can-try\/","title":{"rendered":"5 Advanced Push-Up Variations You Can Try"},"content":{"rendered":"\n<p>To celebrate the one year anniversary of when I released The Ultimate Push-Up Program (it\u2019s actually a little over a year), here are 5 of my favorite advanced push-up variations. &nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Russian Push-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This advanced push-up variation absolutely torches the triceps, improves lumbo-pelvic stability, and shoulder\/scapular controlled mobility.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Russian Push-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/zzgT_wqxCmI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips:<\/strong> \u2063\u2063\u2063 \u2063<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your hands and feet. \u2063 \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063Spread your fingers and pretend you are suctioning your fingers and hands to the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Descend into the push-up and retract your shoulder blades (move them in towards your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063\u2063Once your upper arms are approximately parallel to the floor, press your body backwards and touch your forearms to the floor. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Diamond Push-Ups<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the triceps, improves lumbo-pelvic stability, and shoulder\/scapular controlled mobility.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Diamond Push-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/RX3kuwnKBt8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your hands and feet. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063 \u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Descend into the push-up and retract your shoulder blades (move them in towards your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Then press away from the floor and to the top\/starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-1.jpg?resize=512%2C768&#038;ssl=1\" alt=\"\" class=\"wp-image-6122\" width=\"512\" height=\"768\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-1.jpg?resize=683%2C1024&amp;ssl=1 683w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-1.jpg?resize=200%2C300&amp;ssl=1 200w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-1.jpg?resize=768%2C1152&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/Push-Up-Program-Cover-1.jpg?w=850&amp;ssl=1 850w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:22px\">Get <em>The Ultimate Push-Up Program<\/em>. Followed by people of all genders in over 67 countries worldwide. 240 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Jumping Push-Up Bear Crawl Combo&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This exercise improves upper body power, lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Jumping Push-Up Bear Crawl Combo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IAeYUPB1tAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063Your shoulders should be approximately above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning your fingers and hands to the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Once 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Land as softly as possible, and maintain proper push-up form.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Single Arm Assisted Push-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This advanced push-up serves as a fantastic stepping stone to single arm push-ups. \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Arm Assisted Couch Push-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pWog84qfyic?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place one hand on a couch, wall, or other surface. Use as little assistance from the supporting side as possible. \u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On the other side, get into a push-up position. \u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063Spread your fingers and pretend you are suctioning your fingers and hands to the floor and the couch (or other surface).<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now perform a push-up. \u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063In 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. \u2063 \u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Superman Push-Ups&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">This is one of the cooler push-up variations you will see. This exercise requires a lot of power, and lumbo-pelvic stability.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Superman Push-Ups At Home\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/nG0KsOVqZcA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: \u2063\u2063\u2063\u2063 \u2063<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a plank position from your hands and feet.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Position your hands so they are shoulder width apart or slightly wider.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063 \u2063\u2063Spread your fingers and pretend you are suctioning your fingers and hands to the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Descend into the push-up and retract your shoulder blades (move them in towards your spine). \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In 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. \u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Once your upper arms are approximately parallel (or slightly closer) to the floor, initiate the movement with your hips, and pike them. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are pressing your body away from the floor, protract your shoulder blades (move them away from your spine). \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Land as softly as possible.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Do not allow your shoulders to shrug, or shoulder blades to elevate. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>To celebrate the one year anniversary of when I released The Ultimate Push-Up Program (it\u2019s actually a little over a year), here are 5 of my favorite advanced push-up variations. &nbsp; #1) Russian Push-Ups This advanced push-up variation absolutely torches the triceps, improves lumbo-pelvic stability, and shoulder\/scapular controlled mobility. Coaching Tips: \u2063\u2063\u2063 \u2063 Get into a plank position from your hands and feet. \u2063 \u2063\u2063\u2063\u2063\u2063 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.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063Spread your fingers and pretend you are suctioning your fingers and hands to the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Descend into the push-up and retract your shoulder blades (move them in towards your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063Once your upper arms are approximately parallel to the floor, press your body backwards and touch your forearms to the floor. \u2063\u2063\u2063\u2063\u2063 \u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063\u2063 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). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 As you are performing these movements, do not sink into your shoulders, and do not allow your body to collapse towards the floor.\u2063\u2063\u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063 #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. \u2063 \u2063\u2063\u2063\u2063\u2063\u2063\u2063 At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 \u2063 \u2063\u2063\u2063\u2063\u2063 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.\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Descend into the push-up and retract your shoulder blades (move them in towards your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 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. \u2063\u2063\u2063\u2063\u2063\u2063 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). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063 Get The Ultimate Push-Up Program. Followed by people of all genders in over 67 countries worldwide. 240 pages in length. For &#8220;experienced beginners&#8221; to advanced trainees, and also coaches.&nbsp; BUY NOW #3) Jumping Push-Up Bear Crawl Combo&nbsp; This exercise improves upper body power, lumbo-pelvic stability, and shoulder and scapular controlled mobility. \u2063 Coaching Tips: Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063Your shoulders should be approximately above your hands.\u2063\u2063 Spread your fingers and pretend you are suctioning your fingers and hands to the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 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). \u2063 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. \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063Once 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063Land as softly as possible, and maintain proper push-up form.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063Do 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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063 #4) Single Arm Assisted Push-Ups This advanced push-up serves as a fantastic stepping stone to single arm push-ups. \u2063\u2063 Coaching Tips: \u2063 \u2063 Place one hand on a couch, wall, or other surface. Use as little assistance from the supporting side as possible. \u2063 \u2063 On the other side, get into a push-up position. \u2063\u2063\u2063 \u2063 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.\u2063 \u2063\u2063\u2063Spread 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. \u2063 \u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 Now perform a push-up. \u2063 \u2063\u2063\u2063 \u2063\u2063 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). \u2063\u2063\u2063 \u2063\u2063In 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. \u2063 \u2063\u2063\u2063 \u2063\u2063 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.\u2063 \u2063\u2063\u2063 When you are pressing your body away from the floor protract your shoulder blades (move them away from your spine). \u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063 #5) Superman Push-Ups&nbsp; This is one of the cooler push-up variations you will see. This exercise requires a lot of power, and lumbo-pelvic stability.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 Coaching Tips: \u2063\u2063\u2063\u2063 \u2063 Get into a plank position from your hands and feet.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Position your hands so they are shoulder width apart or slightly wider.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 At the top of the push-up, your shoulders, elbows and wrists should be in a relatively stacked position.\u2063\u2063 \u2063\u2063Spread your fingers and pretend you are suctioning your fingers and hands to the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063 Descend into the push-up and retract your shoulder blades (move them in towards your spine). \u2063\u2063\u2063\u2063 \u2063In 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. \u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 When you are pressing your body away from the floor, protract your shoulder blades (move them away from your spine). \u2063\u2063\u2063\u2063 \u2063 Land as softly as possible.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063Do 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.\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes. \u2063\u2063\u2063\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063<\/p>\n","protected":false},"author":1,"featured_media":5962,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,1,592,633,86],"tags":[197,286,285,61,163,318,634,752,183,271,326,325,173,409,408,516,237,400,396,846,57,751,315,770,716,479,668,669,688,667,287,238,664,843,842,749,750,665,275,196,379,162,378,377,694,693,317,845,844,692,691,641,618,615,617,616,642],"class_list":["post-5949","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-fitness","category-minimal-equipment","category-push-ups","category-pushing-movement","tag-advanced-push-ups","tag-bear-crawl","tag-bear-crawls","tag-calisthenics-training","tag-calisthenics-vancouver","tag-chest-exercises","tag-chest-workout","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-delt-workout","tag-empowering-women","tag-explosive-training","tag-good-push-up-form","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-bear-crawl","tag-meghan-callaway-core-training","tag-meghan-callaway-push-ups","tag-one-arm-push-up","tag-plyo-push-up","tag-power-training","tag-power-workout","tag-push-up-form","tag-push-up-progression","tag-push-up-training","tag-push-up-workouts","tag-push-ups","tag-push-ups-for-men","tag-push-ups-for-women","tag-russian-pushup","tag-russian-pushups","tag-shoulder-exercises","tag-shoulder-workout","tag-single-arm-push-ups","tag-superman-pushup","tag-superman-pushups","tag-the-ultimate-push-up-program","tag-triceps-exercise","tag-triceps-exercises","tag-triceps-toning","tag-triceps-workout","tag-ultimate-push-ups","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Advanced Push-Up Variations You Can Try - Meghan Callaway Push-Ups<\/title>\n<meta name=\"description\" content=\"To celebrate the one year anniversary of when I released The Ultimate Push-Up Program (it\u2019s actually a little over a year), here are 5 of my favorite advanced push-up variations.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-push-up-variations-you-can-try\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Advanced Push-Up Variations You Can Try - Meghan Callaway Push-Ups\" \/>\n<meta property=\"og:description\" content=\"To celebrate the one year anniversary of when I released The Ultimate Push-Up Program (it\u2019s actually a little over a year), here are 5 of my favorite advanced push-up variations.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-advanced-push-up-variations-you-can-try\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-31T17:02:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-07T16:04:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_5980.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"636\" \/>\n\t<meta property=\"og:image:height\" content=\"412\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" 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