One of the most classic and basic exercises of all is one that requires no equipment and yet still recruits a majority of the major muscle groups in your body. This exercise is the push-up and it is still one of the most effective exercises for increasing upper body strength and endurance as well as core strength.
The great thing about push-ups is that whether you’re a beginner or advanced, there are variations of this exercise that can both build your strength to get you to your first push-up as well as challenge the veteran to become stronger and add advanced variations into their routine.
Don’t let the lack of iron fool you. Just because you don’t need weights doesn’t mean it isn’t a challenging enough exercise. In fact, using your own bodyweight as resistance is one of the best ways to get your body in top shape both physically and aesthetically.
Here we’ve got 3 push-up variations that you can progress through no matter where you’re starting. Our recommended programming allows you to focus on one movement per week and repeat so that you’re working through the different tempos and tension variations. Make sure to watch the videos closely so that you’re performing these movements with excellent form. As always, if you need help, feel free to ask one of our IRON Personal Trainers or if you’re not local, shoot us a message!
Beginners are best off to do this with no weight. If you’re advanced, feel free to add a weight plate on your back for any of these variations.
1. Push-Up Negative:
This is great for those that have not been able to get their first pushup. Advanced levels can add a weight plate on their back for more challenge.
2. Elevated Push-Up:
This is great to hit the lower portion of the chest and may be a better option for those with shoulder issues.
3. Push-Up w/ Step:
Great option for hitting the weak link for most people: the triceps!
Looking for more ways to challenge your upper body? Check out How to Get Better At Chin-Ups, Even If You’ve Never Done One.
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