Push Up Progression
Push ups are an exercise that works the chest and triceps. They are great because they can be done on your own at home and are very effective at exhausting the muscles. However sometimes they can be monotonous and in some cases people do n0t have the strength to do them properly and get the most benefit from them. Here is a showcase of push up progression that starts with beginner work outs and ends with some high level push up adaptations.
Wall Push Up
Simply get arms length from the wall and use your pectoral muscles to push yourself off the wall aggresively.
Knee Push Up
Rest on your knees to get rid of some of your body. Keep your back straight and your head forward.
Regular Push Up
I keep my back straight and my butt up. I lower my chest to the ground not my stomach. Keep your hands and chin pointed forward. It is better to do a few push ups correctly than a lot with bad from. Do not cheat yourself.
Elevated Push Up
Once regular push ups become too easy try this. The form of your push up does not change. Bring your chest to the ground and keep your eyes forward. Elevate your feet.
Push Up Catches
This type of push up focuses more on the triceps. Lower yourself into a push up position with a dumbbell under your chest (It should be at least 65 lbs). Explosively push your self up and before descending catch yourself with both hands on the dumbbell head. Do not do a push up from this position, simply return to the lowered push up position and perform another.
Push Up Crossovers
Begin in a push up position with your right hand on the sand ball (a 65 lb DB will work as well). Perform an explosive push up forcing your momentum to the right. As your chest is passing over the ball and both hands are in the air place your left hand on the ball and allow your right hand to stabilize you on the other side of your body. Let the momentum of your body lower you down to the ground. You are now in the same position you started just on the other side of the ball or dumbbell. Immediately perform an explosive push and get your self to the other side. Continue these crossovers with no rest in between. This is a very advanced push up exercise and is meant only for people who can do all of these above push ups easily.
Push Up Drop Set (Savages Only)
This is only to be done with a training partner. The weight needs to be adjusted to accomdate strength but whatever weight plate you use you need to use a dumbbell of the same weight. Begin in an elevated push up position and have a partner place both the plate and the dumbbell on a comfortable part of your upper back (not lower). It is important to keep your back straight and have your partner close to adjust the weights if they are rocking back and forth or if the dumbbell is trying to hop off.
Perform a set of 8-12 elevated push ups and have your partner remove the dumbbell only. Perform 8-12 elevated push ups with just the plate on your back. Have your partner remove the plate. Finally do elevated push ups to fail. Three sets is usually more than enough.
Final Thoughts
Push ups are an awesome way to build up your chest and triceps. If you are going to follow this progression make sure you form is perfect and if you do some of the more difficult exercises have a partner to do them with you. Make sure you are bringing your chest to the ground to get the proper benefit from the exercise and preventing yourself from any back problems. Keep your head forward to strengthen your scapula. After all push ups are the best workout to improve posture.
Keep coming back for more push up workouts and savage challenges!
