November 22, 2008
Video Demo of Push-up Variations
I’ve been itching to experiment with some video on here so here you go! An explosive clap push-up, a standard medicine ball push-up, an explosive medicine ball push-up, and an elevated feet push-up.
Enjoy these push-up variations.
Related Posts
How do I increase my push-ups for the military?
Filed under Strength Training by Doug Groce, CSCS
November 5, 2008
9 Ways to Increase the Difficulty of a Push-up (Part 2)
In Part 1, I wrote my first four ways to increase the difficulty of a push-up. Now I’ll include the next five:
5. Use a narrow grip: This one is simple, but effective. Try putting your hands closer together. This increases the difficulty, while also putting more emphasis on your triceps. A side effect of performing a push-up with a close grip is that it allows you to get more flexion at the elbow join, which automatically increases your range of motion. And we already know from my previous list that a greater range of motion increases the difficulty. That makes the close grip push-up kind a double threat.
6. Elevate your feet. In a conventional push-up, you are lifting about 2/3 of your overall bodyweight. When you elevate your feet, this percentage goes up. Like all bodyweight exercises, the greater percentage of your weight that you’re lifting, the more absolute weight you’re lifting, making the movement more difficult. Start by placing your feet on a something fairly low like an aerobic step. To increase the intensity, slowly add height to the step. As you become more advanced, you’ll progress to placing your feet on a bench. Before progressing to this harder version, make sure that you can keep your legs, torso, and neck in a straight line without letting your hips sink. Once you can perform 10-15 reps with perfect form at a certain height, you can raise your feet to the next level.
7. Place more emphasis on one arm. The one-arm push-up is an extremely difficult variation that most people won’t be able to perform. It requires an extremely strong core along with adequate upper body strength. Until you can do the complete one-arm version, you can progress by simply placing more emphasis one one arm when you go up. An easy way to do this is to come down normally, shift your weight at the bottom so that one hand is supporting a greater percentage of your weight, then come up, pushing mostly with the “working” arm. As you get better, you can put less of your weight on the “non-working” arm.
8. Place only one foot on the ground. This makes the push-up more difficult by narrowing your base of support. This version isn’t going to increase the loading on your upper body, but it will greatly intensify the use of your abs in keeping your body in a straight line. If you’re pressed for time, try this variation is especially useful as you’re killing two birds with one stone in that you’re working your upper body and your core.
9. Place your hand(s) on an unstable surface. It has been shown that placing your hands on an unstable surface during a push-up increases muscular activation. You have a few options here - I suggest starting by using two medicine balls, with your hands at shoulder width. To keep it fun, you can experiment further some more variations. Here are some to get your started:
Change the width of your grip by putting the balls closer or further apart.
Place one hand on a med ball and the other on the ground (This puts more emphasis on one arm).
Place both hands on the same medicine ball in order to get a close grip effect (very challenging).
Perform explosive push-ups one one ball by exploding from with one hand on the ball with your body on one side, up and over so the hand that was on the ball is now on the ground and your body is on the opposite side.
Use one or more stability balls instead of a medicine ball.
If you haven’t checked out Part 1, go check out the first four variations there.
Do you have any other push-up exercises that you’ve tried and would like to share? Post a comment and let me here them!
And make sure you check out the podcast below. 
Have a specific question about strength training, fat loss, or nutrition? Ask Doug!
Filed under Strength Training by Doug Groce, CSCS
October 21, 2008
9 Ways to Increase the Difficulty of a Push-up (Part 1)
Think you’ve graduated from using the push-up in your program? You may want to reconsider. There are many benefits of including the push-up in your program including better core stability, upper body strength, and shoulder health.
The reason some lifters think they’ve graduated from this exercise is that the loading just isn’t the same as on the bench press as you’re only lifting 2/3 of your bodyweight.
Not only do these variations take a great exercise and progress it, but they can serve to add variety to your program and keep things interesting. Here are the first four ways to progress the difficulty of the conventional push-up.
- Explosive Push-up –> Do you remember the clap push-up? From the up position, come down as in a normal push-up and push off the ground fast enough so that you’re upper body comes off the ground, allowing your to clap your hands in mid air. You don’t have to do the clap, and can instead decide to push as hard as possible. These will get you fatigued quickly and are great for upper body power.
- Use Chains. I see many guys trying to balance plates on their back in an attempt to add external loading. I’ve tried this, and found it to be a pain in the butt. If you have access to chains, you can drape these over your back. You can make them even more difficult by simply adding more chains or moving them closer to your neck. It helps to have a partner help you out with these.
- Use Bands. Take about a 1 inch band, loop your hands through the ends with the middle of the band behind your back. Get in normal push-up position so that your hands are over the ends of the band, keeping it in place while you perform the push-up.
- Increase your range of motion. Putting your hands on blocks or using dumbbells will allow you to go down further on your push-ups. You’d be surprised at the difference a few more inches makes in doing your push-ups.
I’ll include the next 5 ways of increasing the difficulty of your push-ups in the next post so stay tuned!
In the mean time, if you’d like to know how to increase the amount of push-ups you can do, be sure to check out my post, How do I increase my push-ups for the military?. It contains a useful link to Bill Hartman’s blog, which goes into some great detail.
P.S. Be sure to check out the audio below.
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Related Posts
9 Ways to Increase the Difficulty of a Push-up (Part 2)
Video Demo of Push-up Variations
How do I increase my push-ups for the military?
Filed under Strength Training by Doug Groce, CSCS
October 6, 2008
How do I increase my push-ups for the military?
Question:
I do push-ups all day and they’re not getting any easier. I’m about to join the military and have been working out for about 4 months. I’ve lost 30 pounds and feel much better about my physical abilities. At first I couldn’t do 10 good push-ups in a row, now I can do intervals of 25. I’ve been stuck at 25 for a long time and it’s not improving. I feel It would be better if I could do at least 40 or 50 at a time. How do I get there quickly?
Answer:
First, great job losing 30 pounds and going from being able to do only 10 push-ups in a row to sets of 25. That’s a 150% increase in your push-ups!
Second, I feel for you, as the military is very demanding. You have to pass the situp test, the 2 mile test, and the push-up test. This requires you maintain a blend of athletic attributes - Primarily, strength, muscle endurance, and cardiovascular fitness. Not to mention extreme mental toughness..
Focusing on the push-up, there are three main things you’re going to want to address in order to increase this number.
- Stability - Your ability to maintain a good push-up position without your shoulder girdle or core stabilizers becoming fatigued. To improve this, try performing holds in the down position, planks, and side bridges. Also scapular stabilization exercises such the scap push-up and the wall slide will help.
- Maximal Strength - Your ability to lift a heavier loads with fewer reps. To improve this, you can add weight to your push-up in the form of plates or chains and propping your feet in the air. I’m also a big fan of heavy bench pressing (1-6 RM) in order to increase raw strength.
- Strength Endurance - Your ability to lift a lighter load for higher reps. Try performing max push-ups in a certain amount of time (I think the army test is 2:00, right?). Of you can break it up into smaller times intervals and try to set new records with that amount of time. Performing high rep bench presses with lighter weight is also an idea.
In addition the exercises listed above, something simple that may be overlooked is your weight. Especially if it’s mostly FAT.
Think about it…
When performing a military style push-up, you are lifting approximately 2/3 of your body weight. So, if you weigh less, that is automatically going to make the exercise easier and allow your to increase your total number of push-ups.
Simple, huh?
Anyway, if you’re reading this post, your main goal is likely to pass the military basic training test. If you’re really willing to do whatever it takes to get this accomplished, you should invest in some expert help. Or if you’re more of a do-it-your-selfer, you can do the next best thing and invest in a system that works.
In his book, Eric does a great job going through EXACTLY what you need to do in order to get in to military kind of shape.
You can check it out here: Invincible Fitness: Basic Training
Now go get to work! I hope this info helps all you future soldiers out there - I really admire what you all do. Best of luck becoming a push-up machine and making it in the military!
Related Posts
9 Ways to Increase the Difficulty of a Push-up (Part 1)
Filed under Performance by Doug Groce, CSCS
