Push-ups are awesome, but they can get boring if you never switch things up. I know one guy who did a “40 push ups each morning” routine before work and hasn’t changed a thing in 30 years! Talk about a plateau!

You don’t want to get stuck in a rut like that, so you want do a lot of variations to keep things fresh and progressing.

You could use a Push-Up Pro to incorporate more stabilizer muscles, and decline push-ups are definitely tough – and even harder on an exercise ball – but here is how to really step it up a notch…

For a killer full-body workout that really blasts your arms, chest, and core, do these:

 

zoomers

Zoomers

To do Zoomers:

  • Start at the top of a regular push-up position on your hands and toes.
  • Drop your elbows backward and lower your chest to the ground.
  • Push your chest forward and then arc back to the starting position.
  • Repeat.

Just keep in mind, Zoomers are more of a continuous motion than a regular push-up. Rather than going down then up, you are going in a circle. It should be one continuous motion, only pausing at the top between reps.

The real key though, is you have to “zoooooooom” through each one. So as you are moving you yell “zooooooooooom” and then the rep number. For example, “zooooooooooom 1, zooooooooooom 2, zooooooooooom 3.”

Click here to see more photos and a video demonstration of Zoomers.

 

hindu push ups

Hindu Pushups

How to do Hindu Push-ups:

  • Start in the Downward Dog yoga position.
  • Bending your arms, drop down and push yourself forward, ending in the Upward Dog position.
  • Then push back straight to the starting position.
  • Repeat.

Hindu Push-ups are pretty tough, but once you get used to them, they are a great exercise to do for long periods of time. Plus they help with stretching and mobility.

Click here to see more photos and a video demonstration of Hindu pushups.

 

dive bombers

Dive Bombers

Dive Bombers are a lot like Hindu pushups but with one key difference that makes them much, much harder!

How to do Dive Bombers:

  • Start out in the Downward Dog position.
  • Bend your elbows and go down and forward, but don’t go the whole way to the Up Dog position.
  • On the way back, you bend your elbows again and swoop back down. Then push back up to the starting position.
  • Repeat.

If you are new to these pushups, that backwards push will really work your arms! Your triceps will be screaming!

Click here to see more photos and a video demonstration of Dive Bombers.

 

Incorporate these push-up variations into your routine and I guarantee you’ll be hurting!

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