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Exercises Movements, technique & proper execution

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Old 02-24-2011, 03:00 AM   #1
Tom Schneitter
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Variations of the Pushup to build Strength

The basic pushup is too easy at this point to be a strength exercise anymore. I am going to use the Elevated, Pseudo Planche, the Wall Assisted Handstand and the One legged Pushup due to the increased difficulty of these variations. What other variations would you suggest I do in order to meet my goal of increased strength?
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Old 05-16-2011, 08:21 PM   #2
Matt Haxmeier
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Re: Variations of the Pushup to build Strength

Ring Pushups, Close Grip, Handstand, Weighted, True Pushups, Clapping, etc.

*edit. Crud. I was tricked into responding to an old thread by the search function.
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Old 05-17-2011, 07:31 PM   #3
Pearse Shields
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Re: Variations of the Pushup to build Strength

One-armed pushups are great. Really really hard to do with good form (think Bruce Lee). I have to ask though, why not work some weighted movements?
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Old 05-17-2011, 08:51 PM   #4
Ben Moskowitz
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Re: Variations of the Pushup to build Strength

Like weighted push-ups?

But seriously, you can load the push-up with at least 100 lbs. of chains:

http://www.youtube.com/watch?v=Y5hVgJNKoE0

Link WFS
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Old 05-17-2011, 09:48 PM   #5
Pearse Shields
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Re: Variations of the Pushup to build Strength

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Originally Posted by Ben Moskowitz View Post
Like weighted push-ups?
Yes, actually. As well as working weighted dips, muscle-ups, whatever pressing movements you want.
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Old 05-19-2011, 10:37 PM   #6
Troy Pesola
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Re: Variations of the Pushup to build Strength

Great variations so far. I've really liked ring pushups and weighted ring pushups.

Also add height variations.

Elevate your feet. Try both stable supports like a plyobox. They try with your feet in rings; pull your feet in when extended.

Elevate one hand - I use kettlebells, but any ball will do. Try different variations from alternating each rep or alternating between sets.
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Old 05-20-2011, 03:11 AM   #7
Wayne Riddle
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Re: Variations of the Pushup to build Strength

Or if you want to use weights, bench press and overhead press are good for building strength too.
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Old 05-24-2011, 08:54 AM   #8
Justin Pearl
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Re: Variations of the Pushup to build Strength

I used to like doing pushups on an inverted Bosu ball, with my feet propped up on a yoga ball. Requires more work in your core to stay stabilized, and more control over the pushup motion to stay stabilized as well.
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Old 05-24-2011, 12:07 PM   #9
Casey Raiford
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Re: Variations of the Pushup to build Strength

We mix up pushups a lot in my gym. Some of my favorites involve kettlebells.

- Stand two upright and do pushups with your hands on the handles.
- Or just use one for asymmetry.
- Take one KB, hold it by the bottom with the handle straight down against the floor.

If you're not familiar with the renegade row you should google it, too.
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Old 05-25-2011, 06:54 AM   #10
Willis Holder
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Re: Variations of the Pushup to build Strength

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Originally Posted by Tom Schneitter View Post
The basic pushup is too easy at this point to be a strength exercise anymore. I am going to use the Elevated, Pseudo Planche, the Wall Assisted Handstand and the One legged Pushup due to the increased difficulty of these variations. What other variations would you suggest I do in order to meet my goal of increased strength?
I use explosive pushups often in my training to complement my bench press work. I started doing so after reading this article (WFS - maybe a cuss word or two): http://www.t-nation.com/readArticle.do?id=4344152

where Glenn Pendlay stated: "Explosive movements teach your muscles to "turn on." Everybody should do explosive movements!

If you get better at explosive movements then you're going to get more out of your other training....

I'm looking out my office window right now. I see football players doing explosive, clap-style push-ups. What we do is, we make two stacks of two 25 kilo bumper plates. They do a push-up explosively and land with their hands on the bumper plates, about five or six inches off the ground. From there they push up again and land back on the floor.

That type of exercise is a huge complement to bench-pressing if your goal is to have a bigger chest and shoulders."


(note: the ellipsis above was cutting out the parts not discussing pushups - he speaks about box jumps complementing squat work)
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