Are you in love with push ups yet!? I love them because they not only challenge the arms and shoulders, but also the core. They’re almost the perfect exercise (no equipment needed!). But maybe you’ve mastered the push up and you’re ready to progress? Push up variations add variety, challenge your muscles differently, and help you progress physically.
Today I want to teach you about the stacked-toe, alternating leg lift, and spider push ups. I’m telling ya- the key to fun and innovative workouts are simple tweaks, like these push up variations. Plus, you’ll work your chest harder, work through balance and stability challenges, and fire up your core. Push ups for core strength? Yep- it’s a thing!
Stacked-Toe Push Up
Stacked Toe How-To:
1. Start with your hands slightly wider than shoulder-width apart and in line with your chest.
2. Straighten your legs and place the toes of one foot on the heel of the foot on the floor. Keep your legs straight.
3. Lower your chest toward the floor with your arms and elbows pointing away from your body.
4. Push up, so that your arms are straight but your elbows aren’t completely locked.
5. Squeeze your glutes and brace your abdominals throughout the push up. Do not allow your lower back to sag or your hips to pike upward during the downward phase.
6. Change foot position and repeat.
Alternating Leg Lift Push Up
Alternating Leg Lift How To:
1. Lie face down on your mat with your hands slightly wider than shoulder-width apart and under your chest. Keep your fingers straight and your legs straight and slightly apart with your toes supporting your feet. Your weight should be on your hands and toes.
2. Keep your body straight as possible, with your eyes focused straight down and your neck in a neutral position.
3. Extend your left hip to lift your leg off the floor, keeping your knee straight.
4. Lower your chest towards the floor with your arms and elbows pointing away from your body.
5. As you come up, lower the extended leg to the floor while you simultaneously lift the opposite leg.
6. Squeeze your glutes and brace your abdominals throughout the push up. Do not allow your lower back to sag or your hips to pike upward during the downward phase.
7. Repeat alternating legs.
Spider Push Up
Spider How To:
1. Start with your hands slightly wider than a regular push up. Get on your toes and place your feet as wide as it feels comfortable.
2. Keep your body as straight as possible, with your eyes focused straight down and your neck in a neutral position.
3. Lower your chest toward the floor with your arms and elbows pointing away from your body.
4. Come up so your arms are straight but your elbows aren’t completely locked.
5. Squeeze your glutes and brace your abdominals throughout the move. Do not allow your lower back to sag or pike upward during the downward phase.
Let us know what you think about these push up variations and if you want more workout posts showing progressions for basic exercises! Cuz I have soooo many to share!
~ Chalene
