Push-ups remain one of the best exercises to strengthen and tone the upper body, but don’t limit yourself to the standard version. There are many ways to alter your position and movement during the exercise to make it more challenging and to reduce boredom with your routine.
Each of these exercises start in standard push-up position, on your toes with hands shoulder-width apart on the floor. Your body should stay in a straight line from your head to your heels as you lower your chest to the ground and push back up to the starting position. Drop to your knees for a less challenging exercise.
Position yourself in front of a stair or a sturdy, secure low bench that won’t slip. Get into push-up position with your hands on the stair and your toes or knees on the floor. Lower the chest towards the stair and push back to the starting position.
Position both hands together in the center of the floor below your chest. Move the right hand out wide to the right of your body and place it on the floor. Lower the chest towards the floor. Push up and return the right hand to the starting position. Next, move the left hand out wide to the left of your body. Lower the chest to the floor and push up returning the left hand under the chest. Continue to alternate right and left push ups.
Move your right and left hands out another two to three inches from shoulder-width. Slowly lower your chest to the floor and push back up to the starting position.
Close Grip Push-up
Position both hands together in the center of the floor below chest level. The index fingers and thumbs of both hands should touch slightly, creating a diamond shape on the floor. Lower your chest towards the floor as your elbows point back and stay in close to your torso. Lower your upper body towards the floor to the point where you still have the strength to push yourself back up.
Grip a dumbbell in each hand and get into push-up position. The weight of your upper body should be supported by the dumbbells as you grip the handles. Lower the chest to the ground, push back up to the starting position. Next, pull the right dumbbell off the ground and into your chest, performing a row exercise. Return the dumbbell to the ground and repeat with the left side. Continue to alternate a push-up with a right row and then a left row.