How to do Push-Up Workout Variations

Push-ups are a great exercise you can do anywhere. You don't need any equipment and can do them in place of weight lifting if need be. If you've perfected the basic push-up and are looking for a more challenging workout, try some of these variations. Be sure to warm up well before performing any of these push-up variations.

Instructions

Difficulty: Moderately Challenging

1. Perfect your standard push-up form. Place your hands underneath your chest, just slightly wider than shoulder width apart. Keep your abs pulled into your spine to protect your lower back. Keep your back straight and parallel to the floor. Inhale as you lower your chest toward the ground and exhale as you push back up to your starting position.
2. Place one hand on a step or stool. Place your other hand on the floor underneath you just a little bit wider than shoulder width. Slowly lower yourself toward the ground and push back up to your starting position. This is called a split level push-up and will increase flexibility as well as range of motion. Switch sides after each set so that your other arm gets worked out equally.
3. Put your toes up on a step or stool. Place your hands out in front of you just as you would to do a standard push-up. This is called an incline push-up. You are adding more weight to your chest and arms by putting your feet up on an incline, making the push-up much more challenging.
4. Get a stability ball and put your hands on the top of the ball, toward the sides. The stability push-up will help you strengthen your shoulders. This exercise is harder than it sounds, so be careful when performing it for the first time. You can combine the incline push-up with a stability ball for an even more difficult workout.

Tips & Warnings

• Simply change the position of your hands to change the mechanics of your push-ups. Put your weight onto your fists or fingertips for a completely different variation on the standard push-up.