8 Progressive Push-Up Variations To Create Your Best Ever Upper Body Shape

  • push-up yoga

When it comes to push-ups, performing them on an incline, or in any other way that shortens your range of motion makes them easier. By challenging stability, you can work other muscle groups, and makes the movement more challenging.

Here, we have 16 different push-up variations you can try. By doing this you not only range your capabilities, muscle range, but, you also make your workout more interesting and less repetative.

If you are simply looking for new ways to work your arms, shoulders, back, and chest, try the moves below.

Modified Push-Up on Yoga Block

Modified Push-Up on Yoga Block

How to:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Place a yoga block or similar surface for elevation under your knees.
  • Keeping your body in one long line, bend your arms and lower your body as close to the floor as you can.
  • Push back up to start.

Related article: Insanely Sexy Arms With Just 11 Easy Exercises

Modified Push-Ups With Yoga Blocks Under Chest

How to:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Place yoga blocks (anywhere from three to one), or books if you don’t have blocks, under your chest.
  • Keeping your body in one long line, bend your arms and lower your chest to the blocks.
  • Push back up to start.

Chair Incline Push-Ups

How to:

  • Grab a bench or chair and place it in front of your body.
  • Place your hands on the chair and walk your feet back until you are at about a 45-degree angle to the chair.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the chair as you can.
  • Push back up to start.

Related article: 11 Yoga Poses To Abolish Stress From Your Day

Push-Ups With Hands on Foam Rollers

How to:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart.
  • Place each hand on top of a foam roller.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  • Push back up to start.

One-Legged Push-Ups

How to:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Lift one leg off the ground.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  • Push back up to start. Keep the lifted leg off the ground the entire time.

Related article: Sculpt And Shape A Sexy Upper Body With These 5 Exercises

Spiderman Push-Ups

How to:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  • As you lower your body, bend one leg out to the side and bring your knee toward the same-side arm.
  • Push back up to start, and straighten your leg back out.
  • Repeat alternating sides.

Chair Decline Push-Ups

How to:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Rest your feet on a chair or other elevated surface—the higher the elevation, the harder this will be.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  • Push back up to start.

Related article: 9 Stimulating Yoga Poses For That Ultimate Stretch And Span Of The Shoulders

Clap Push-Ups

How to:

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  • Use as much power as you can in your arms to push back up and lift your body high enough off the ground that you can then clap your hands together under your chest.
  • Quickly put your hands back on the ground to land, and lower immediately into another rep.
By |2018-09-21T16:04:32+00:00September 21st, 2018|Categories: Workout Routine, Yoga|Tags: , , , , , , , |