Push yourself

Progressive Variations On a Theme

There are numerous variations on the push-up theme to stifle boredom and zero in on specific muscle groups. In the following section, we start with the assumption that you have less upper-body strength than you think, and present several levels of difficulty to ease you down to the ground into the classic position. Begin with knee-high pushoffs. When you can perform 20 continuous repetitions, move to the next level. Feet and legs should be parallel for all push-ups, with back and legs straight throughout. Exhale while pushing and inhale on the return.

Photography by Cory Sorensen

KNEE-HIGH PUSHOFFS

Using a knee-high surface, place hands on top and lower until your chest touches the surface. Push back to starting position. When you can do 20 easily, go on to Partial Push-Ups.

PARTIAL PUSH-UPS

Take a prone position with hands shoulder-width apart pointing forward. Arms should be straight with elbows locked. Bend elbows until your chin is about five inches from the floor. Push up to complete one repetition. When you can do 20 easily, go on to Marine Push-Ups.

MARINE PUSH-UPS

Take a prone position with hands shoulder-width apart pointing forward. Arms straight and elbows locked. Bend elbows until your chest just touches the floor. Push up to complete one repetition. When you can perform 20 repetitions move on to one or more of the following for new challenges.

INCLINE PUSH-UPS

This exercise is easier than a Marine push-up, but lowering yourself between two objects increases the load on chest, triceps and frontal deltoid muscles. Place two milk cartons or other suitable objects a little more than shoulder-width apart. Lower your upper body between them, pause, and push back up.

WIDE-GRIP PUSH-UPS
This exercise increases the load on outer and upper chest. Place your hands six inches wider than shoulder-width. Lower until chest just touches the floor, pause, then push back up. Don’t lock elbows at the top.

INVERTED PUSH-UPS

This exercise works shoulder muscles. Place hands six inches wider than shoulder-width apart with fingers facing each other. Lower until upper arms are parallel with the floor.

THREE-POINT PUSH-UPS

This exercise works the tricep muscles. Overlap the fingers of one hand on the other under your chest. Lower down, then press up through the heels of your hands.