7 Push Up Variations You May Not Know
The humble push-up is one of the greatest general conditioning exercises for the training at home or outdoors, and you can do them anywhere, no equipment required.
Push-ups target the chest, shoulders, and triceps and work your core, back, and legs. They pack a serious punch for such a seemingly simple exercise, but you aren’t doing yourself any favours if your form isn’t dialled in.
SPC Performance Coach Harry Short brings you his 7 favourite push up variations he likes to use himself and with his SPC Youth members. Give them a go and let us know how you get on!
The Banded Push Up
- A resistance band is required
- Place resistance band behind shoulder blades
- Loop the band through the hands
The Ball Push Up
- Two balls required
- Balls are placed shoulder width apart
- Focuses on your shoulder stability
The Foam Roller Push Up
- Perform repetitions on each arm
- More advanced exercise
- Perform on knees before trying the full version
The Partial Push Up
- Great for a workout finisher
- Can use any piece of equipment to touch the chest upon
The Split Stance Push Up
- One hand placed close to you, one hand placed further away
- More advanced exercise
The Russian Push Up
- Start on your forearms
- Focus in placed more the triceps and shoulders
- Avoid if you have shoulder issues
The Superman Push Up
- Raise arms (one at a time) after each repetition
- Use any piece of equipment you can get around your house
Let us know how you get on!
