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Home Fitness

Three Push Up Variations to Keep you Progressing

It's level up your push up routine with our favorite moves

by Chalene Johnson
May 9, 2019
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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

progression-for-pushups

stacked-toe-push-up-variation

 

 

 

 

 

 

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

one-legged-pushup

one-legged-pushup-variation-for-progression

 

 

 

 

 

 

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-pushup-variation

spider-push-up-progression

 

 

 

 

 

 

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

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Comments 2

  1. SANDY MORRIS says:
    3 years ago

    I have been working out with your DVDs for over 10 years and thought I knew everything about all your work outs but this was very helpful. I have read all your books and listen to your podcasts every day. I have been a member of the 131 Method group for 3 months and just love it. Thanks for making me a healthier person.

    Reply
    • Team 131 Method says:
      3 years ago

      Oh Sandy! You made our day! Thank you so much!!

      Reply

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