Advanced Pushups

            All of your hard work in the gym is paying off and you can crank out pushups like they are nothing. It’s time to take it to the next level. There are many ways to increase the intensity of a pushup. One way is to alter the angle of the pushup. This can be done with the use of a bench. You can either do it with your feet on the floor and your hands on the bench (the easier of the two) or vice versa. To make it even more challenging, try using a dynamic surface such as a BOSU or a stability ball.

            One bench not enough? Try three! Use one for your feet and the other two for your hands. This will allow you to perform a deeper pushup. Too Easy? Use stability balls instead of benches. Start with one and work your way up to three or even four!

No equipment? No excuses! To make a regular pushup more difficult, lift one leg off of the ground or even better, use one arm!

            A good way to incorporate your lower abdominals is to bring one knee at a time toward your chest in the up position. Alternate each side with every pushup.

            A BOSU works wonders for the pushup. You can either use it with the platform on the floor or flip it over. To kick it up a notch, try and move the BOSU from side to side when you are in the up position of the pushup.

            A good pushup for explosive power is the clap pushup. They start the same way as a regular pushup, but on the upward phase use as much force as possible to bring yourself off of the floor. Clap your hands and bring them back down to the floor. These pushups can also be done using an elevation. Use your power to explode up to the level of the object. Then push off of the object and bring your hands back down to the floor.

            Remember to use proper technique with each pushup. If you can bang out 50 poorly executed pushups, you aren’t doing yourself any favors and are probably increasing your risk of injury. Take your time and breathe in on the down phase and out on the up phase. Make sure that your body has good alignment. Don’t cheat by arching your back or sticking your butt in the air. It is also wise to have a spotter if you are attempting the more challenging ones that require stability balls. If you can run through all of these with no problems, you have mastered the pushup.