For decades, push-ups have been one of the standard exercises for those interested in bodyweight fitness. It is true that push-ups are a solid way to increase strength in the arms and shoulders, but people may be missing out on a lot of valuable training if they stick to basic push-ups. Try these great modifications to make a workout even more effective
An incline push-up involves slightly raising your hands by putting them on a step, stool, or bench. This type of push-up is useful because it takes pressure off the shoulders. Instead of just engaging the arm muscles and shoulders, it works out more of the back and lower chest. Just be sure to keep the core tight and the back straight to get the most out of these push-ups.
This type of push-up is a great workout for the core. It requires the person working out to only have one leg touching the ground during a push-up. It also requires people to focus on their balance, so it is ideal for people trying to improve their coordination.
Wall push-ups are often seen as a lower-intensity form of a push-up, but this is not necessarily a bad thing. Trainer Mecayla Froerer says this is a great option for people who want to increase their strength but are limited due to issues like pregnancy, arthritis, or balance issues. Wall push-ups still get all the same important muscles while putting less tension on elbows and wrists.
Another fun option for modifying push-ups is raising the feet when a person does them. This just involves finding something like a stool to put the feet on, so the body is entirely parallel to the ground when the arms are straight. This makes a push-up a lot more intense, since more weight is placed on the upper chest and front part of the shoulders during each rep.
This is a great choice for people who want to increase their heart rate and get a little cardio during the work out. Plyo push-ups require the person to push themselves up with explosive energy as they move out of the lowest part of the push-up, bringing their hands off the floor briefly.