Spice Up Your Push-Ups

Kumon $50 off tuition

with HAC Personal Trainer, Alisa Rogers

Many people underestimate the power of a good push-up. Push-ups target not only your chest muscles but also potentially the triceps, shoulders, glutes, abdominals, and many other small core stabilizing muscles. With these moves, you will not only increase your upper body and core strength but also improve mobility in the arms and torso. The best part of it all is that you can do these exercises any time and any place.

Lodge Lane

1. Negative Push-ups

(Perform 8-10 reps or until failure)

Start in a high plank position (with shoulders over hands, hips in line with the spine and feet about hip-width apart). Slowly lower your body to the floor, allowing your head, shoulders, hips, knees, and feet to remain in straight alignment. Chest and hips should touch the ground at the same time. Return to starting position, and repeat.

2. Pop Push-ups

(Perform 8-10 reps or until failure)

Start in a high plank position. Keep a slight bend at your elbow and knee joints to build momentum for the jump into “I” position. Your hands and feet should come together under your body. Quickly jump back out into “X” position, landing with hands and feet slightly wider than shoulder-width apart. While in “X” position, descend body toward the floor. Repeat.

3. Rocket Push-ups

(Perform 8-10 reps or until failure)

Start in a high plank position. Lean hips back towards the heels, bending at the hip and knee joints. Return to high plank position and descend body down toward the floor, bending at the elbow. Try to keep head, shoulders, hips, and feet in alignment until your chest is about 3 inches or less from the floor. Repeat.

Big Oyster Brewery

4. Medicine Ball Rolling Push-ups

(Perform 8-10 reps or until failure)

Start in a high plank position with a medicine ball (or any hard ball that can withstand a good amount of pressure) under the palm of one hand. Descend body down toward the floor and try to keep head, shoulders, hips, and feet in alignment. Return to starting position, and roll ball to opposite hand. Repeat.

5. Around the World Push-ups

(Perform 8-10 reps or until failure)

Start in a high plank position with one hand elevated on a 6-12 inch tall step or any other sturdy surface that will not slide or shift from under you. Descend body down toward floor and try to keep head, shoulders, hips, and feet in alignment. Return to starting position and walk the outside hand (your non-elevated hand) in toward the other so that both hands are now elevated on the step. Descend body down toward the floor. Return to high plank position and walk hands over so that the hand that was initially on the floor is now elevated and the opposite hand now rests on the floor. Descend body down toward the floor, and return to high plank. Repeat, walking hands in the opposite direction.


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