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5 Advanced Push-Up Exercises

December 30, 2013 2 min read

The basic push-up is a great exercise to increase upper body strength, including chest, shoulders, triceps and core. However, after time if you keep doing the same exercise over and over again, your body may not see improvement as it once did. Next time you add in push-ups into your workout, try one of these advanced techniques to challenge your body and take your fitness to the next level.
1) 1. Feet-Elevated Push-Up
Elevated-Push-Ups
 
How to: Get in a push-up position, but instead of leaving your feet on the ground, place them on an object that’s about one foot high. This is the start position (a). Lower your chest towards the ground, keeping your forearms vertical (b), and push yourself back to the start position (c).
 
 
2) Valslide Push-Up With Reach
Valslide-Push-Ups
 
How to: Place a Valslide under each hand in a push-up position. Begin to perform a push-up, and as you lower your chest towards the ground, slide one of your hands out in front of your body, keeping the extended arm straight, until your chest almost touches the ground (a). Push both hands into the ground and squeeze your abs to return to the start position (b). Repeat in an alternating fashion until all prescribed reps are completed. Sets: 3, Reps: 5 each side, 10 total, Rest: 2 minutes
 
3)  TRX Suspension Trainer Push-Up
TRX-Push-Ups
 
How to: Set up a TRX or any suspension trainer hanging from a sturdy object so the handles are shoulder-width apart, about 12-18 inches off the ground. Hold onto the handles and extend your legs behind you in a push-up position. This is the start position (a). Lower your chest towards the ground, keeping your forearms perpendicular to the floor, until your chest is in line with your hands, then push yourself back to the start position (b).
 
 
4)  Puncher’s Push-Up (my favorite!)
Med-Ball-Push-Ups
 
How to: Place a stability ball under your hands and squeeze the ball (a). Keeping your forearms perpendicular to the floor, lower your chest so it lightly touches the ball, and return to the start position (b). Sets: 3, Reps: 10 or more, Rest: 2 minutesHow to: Take a firm medicine ball and place it under one hand in a push-up position with your feet spread wider than hip-width apart and core tight. This is the start position (a). Perform a push-up, exploding upwards so that the hand on the ground comes off the floor and lines up with the hand on the medicine ball (b). Pause for a second, then lower yourself back to the ground (c).
Sets: 3, Reps: 4 on each side, Rest: 2 minutes
 
 
5) Stability Ball Push-Up
Exercise-Ball-Push-Ups
 
How to: Place a stability ball under your hands and squeeze the ball (a). Keeping your forearms perpendicular to the floor, lower your chest so it lightly touches the ball, and return to the start position (b). Sets: 3, Reps: 10 or more, Rest: 2 minutes
http://dailyburn.com/life/fitness/advanced-push-up-exercises/
 
 
 
 
 

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