How to Improve Push-Up Workouts
Push-ups are a quintessential exercise when you do not have access to a gym or a lot of equipment. Not only do they work the chest, but they also work the core, shoulders, triceps and back. For some, they come easy and look graceful while being performed. For others, they're difficult and don't look so great. In both situations, however, you can do a whole workout just with push-ups alone. If you feel you have bad form or you are just trying to improve your push-up form, this can be done with a couple dumbbells and a few tools.
Instructions
-
-
1
Do off-balance push-ups. For these, you are going to need a Swiss ball. Place your hands on the ball about shoulder-width apart. Your feet should be about hip-width apart. Slowly lower yourself down until your chest lightly touches the ball, then push back up.
-
2
Strengthen your shoulders. The shoulders are an important muscle group when doing push-ups. You can strengthen them by doing seated military presses. Sit on a ball with dumbbells in your hands at about shoulder level. Press them above your head until your arms are almost locked out, then slowly lower them back to the starting position. Keep your palms facing forward the whole time and stop the dumbbells about an inch away from each other when you lift them.
-
-
3
Get out the BOSU. A BOSU is a functional training tool that looks like a Swiss ball that has been cut in half. It has an inflated-dome side and a flat side. To improve your push-up workouts, hold on to the edges of the BOSU and perform push-ups with the dome side facing down. Since it is off balance, it will recruit more muscle fibers in the chest and core. It will also increase your stabilization.
-
4
Do BOSU runners. These are also done with the dome side down. Come into a plank position with your hands on the sides of the BOSU. Hold the plank as you alternate bringing your knees up toward your chest. You are basically running in a horizontal plane.
-
5
Do handstand push-ups. These are very hard, but they can really improve your push-up workouts. Stand about 2 feet in front of a wall. Place your hands on the floor and flip your body over against the wall so your feet are touching it. Your body should be straight and have a slight angle to it. Now perform push-ups.
-
6
Throw some pikes into the mix. Pike push-ups put a lot more emphasis on the upper body and back. To do them, start in a plank position. Now walk your hands back as you lift your hips up in the air. Come to a point where your body is in about a 90-degree angle. Slowly lower yourself down toward the floor, then push back up.
-
1
Tips & Warnings
Whenever you are doing push-ups, always keep your body as straight as possible, keep your core engaged and look forward. When you are first doing handstand push-ups, use a spotter to help you get into position and help you get back down again. When you are doing pike push-ups, lower yourself to a point where your nose is about an inch off the floor.
