How to Master Push-Ups: Advanced

You can do 40+ push-ups with good form, and you perform different related exercises to improve on your push-up.(see intermediate level article) Now your ready for the advanced level! Crank up the intensity dial!

Instructions

Difficulty: Challenging

Things You’ll Need:

• A Floor!
• 3 cement blocks or chairs
• Small medicine ball(mushy type)
• Heavy-duty determination!

1. Many advanced exercises out there you can try, so I will share a few here. A good way to make the push-up more difficult is by increasing the range of motion. Set up either 3 cement blocks or 3 chairs, and put your hands and feet in their normal positions.(use caution to make sure the blocks or chairs are placed solid, so you don't get injured!) Use very good form when you drop down. You can drop lower since your chest can't touch the floor. Makes the push-up much more challenging!
2. The 'arms extended push-up' is another very challenging exercise. In this one, lay down on floor but position your hands out in front of you. (think 'superman!')Push until the body is raised, while maintaining a straight,rigid body). It will work your core muscles tremendously also!
3. Try the 'divebomber push-up', also known as 'hindu push-ups'. Place your feet spread wide, with your butt pointing up. Your arms will be out in front of you, and your head will be looking back at your feet. To begin, flare your elbows out, moving your head down towards ground and moving forward past hands. (diving down towards ground) It will be as if you are diving your head down underneath a low bar. Its similar to the way a cat stretches out its spine. You finish the movement by driving your head upwards towards ceiling. It's a great stretch-like exercise also. Go in reverse to get back in start position. good form is crucial; it takes some practice but is an awesome exercise!
4. Another great one is to do the ole' 'one-handed push-up'. If you can perform this exercise, especially in reps, you are a beast! the trick to the exercise is to place your legs much wider than usual to help your balance. Place one hand behind you on your back. Push up with just the one arm just before you touch ground. If you are a true monster, you can wear a weighted vest also!

Tips & Warnings

• Always use good form,especially with these challenging exercises.
• Don't be discouraged if u can't perform all the exercises listed, they are tough!
• Focus hard, it can be intense!
• These exercises, especially the one-arm push-ups put a LOT of stress on your joints(shoulder and elbow). Listen to your body. If you feel 'bad' pain , back off!