Bored With The Same Old Push Ups?

Here is some great push up variations to switch things up!

Close Stance Push Up

Instead of having your hands outside of your shoulder in a regular push up, bring your hands in close so they are about shoulder width apart, and as you move toward the ground make sure to keep your elbow tight by your side. Make sure to keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high either. This exercise puts extra focus on the triceps region, which is the back of the upper arm.

Incline Push Up

Line up on a bench or chair with your hands just outside of shoulder width apart. Keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high. This specific exercise puts a focus on the lower portion of the chest.

Decline Push Up

Line up on the ground with your feet on a bench or chair with your hands just outside of shoulder width apart. Keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high either. This push up variation puts a focus on the upper chest and the anterior deltoids, which is the front part of the shoulders.

Single Leg Push Up

Line up on the ground with one foot in the air and your hands just outside of shoulder width apart. Keep a straight lower back, don’t let your hips drop, and don’t allow your hips to be up too high. This puts a focus on the chest, as well as the body’s stability muscles.

The benefit to these workouts is that they can be done anywhere, and will take your push up training to the next level.

I hope this helps you as you prepare for our push up challenge, and if you have any questions please feel free to contact the Health and Fitness Academy at 208-557-2823 or you can contact me directly at nbernal@mvhospital.net

Noah Bernal BS, MS, CISSN