Your Are Not A Beast Until You Do These Pushups Variations

pushup for beasts

Pushups For Advanced Athletes

The advanced pushup is the stage that takes years of practice, determination, and endurance. Remember, to attempt this exercise you need to have more than a considerable amount of strength and power. This is not for light hearted people, and certainly not for the one who does not possess high pushup skills and strength.

Following are the different advanced level pushup that you can try based on your strength and endurance level.

1. Aztec Pushup

This variation of the exercise works on the chest and triceps muscles of the body. It engages the core, deltoids and increases the flexibility in the hip muscles. It also works on the lower and upper back and provides strength and endurance to it. This variation is one of the toughest exercises, and only a few can claim to have mastered it.

Following are the steps involved in it.

* Keep your hands beneath the shoulder and ensure that your shoulders and hip fall into a straight line.
* Push the hands and get in the up position. But instead of going down immediately, you need to rise a bit more than normal.
* Once you sense you no longer can rise, you need to take a leap of faith and be entirely airborne.
* Meanwhile, in the air, attempt to bend yourself and touch your toes with the hands. Keep your legs straight while doing it.

Do not attempt this exercise if you do not have the strength and courage to do it. Yes, it will give you muscular abilities like no other exercises, but your well-being comes first. So train better before attempting it.

2. Feet on Wall Pushup

This variation of the exercise works on the chest, triceps, biceps, wrist flexors and elbow flexors. Feet on the wall pushup exercise is an angel for people who cannot perform the freestanding handstand pushup. The movements resemble quite a lot, and the range of motion involved is also pretty similar. The only difference is the feet on the wall.

Following are the steps involved in it.

* Initiate by facing away from the wall. Place the hands wider than shoulder-width apart.
* Slowly walk your legs up on the wall to a comfortable height.
* Press the feet against the wall and perform the pushup as you do in regular style.
* Repeat the desired number of repetitions.

This exercise increases the mobility in shoulder joints and helps to improve the balance of the body. It can also be used as progression exercise towards the highly eluded freestanding handstand pushup.

3. Single Arm Pushup

This variation of the push-ups works on the chest, shoulder, triceps, glutes and abs muscles of the body. The beast mode exercise requires a lot of abdominal strength and power. Spreading the legs little less will make the exercise less strenuous for starters. However, you need to have great pushup skills and endurance to perform it.

Following are the steps involved in it.

* Get in the regular pushup position with one hand on the surface and other on the back side.
* Now lower your body slowly to the floor until it almost touches the floor.
* Explode upwards and get back to the starting position.
* Repeat the desired number of repetitions.

Breathe in as you lower the body to the floor and breathe out as you push back to the starting position. If done correctly, this exercise will later transform you into greater endurance and strength.

4. Superman Pushup

This variation of the exercise works on the abs, shoulders, latissimus dorsi, and pecs muscle in the chest. This exercise is for superhuman who have great strength and power levels. It also improves obliques, glutes, lower and middle back up to a certain degree.

Following are the steps involved in it.

* The Superman pushup is performed in a horizontal (parallel to the ground) position. The hands are stretched beyond your head, unlike in regular push up – where your hands are placed beneath the shoulder.
* To ensure that you’re in the right position, it is advisable to lie on your stomach with your arms and legs fully extended. Your palms must lie flat on the floor, and the feet should be six inches apart.
* To start workout – contract your core and lift the chest, thighs, and stomach of the floor. This will place all the weight on the hands and toes.
* Hold the weight of the body in top position for a bit and pop in the air, before bringing it back to the floor.

You will need to have super strength in your abdominal muscles to attempt this exercise. A completely airborne body will make you feel like a Superman. Do this, and you will enroll yourself in a list of very few people.

5. Triceps Pushup

This variation of the exercise works on the triceps and makes your core more powerful. The amount of pressure it exerts on the triceps is immense, and you will certainly feel the heat next day. Though many other exercises target the triceps muscle, there isn’t anything like Triceps Pushup and the way it works on your triceps.

Following are the steps involved in it.

* Lie on one side of the body by pushing your shoulders, feet, and hips on the ground. Now bring the top hand directly underneath your bottom shoulder.
* Keep your bottom hand wrapped around the waist, just below the chest position.
* Now with the top arm, press your body in the up position and then slowly bring it down to the initial position.

During the exercise, you will feel the triceps muscle on the back of the top arm working and resisting pressure. Once you performed the desired number of repetitions, switch the side and work on the other side.

6. Planche Pushup

Planche Push-up works on the forearms, chest, abs, and core of the body. It will improve the strength ability of the triceps by adding more stress on it. It also works on the stability and enhances balancing nature of the body.

Following are the steps involved in it.

* Lie down on the floor with your hands next to your stomach. Your palms must be down on the floor, and the fingers should be pointing to the other sides of your body.
* Push your torso by extending the position of your arms. The torso and thigh must form a straight line.
* Lean the upper body and push the weight into your shoulders and chest. Start squeezing the legs and engage your abdominals in lifting your both the feet off the ground.
* While balancing the raised position of your legs, lower your elbows until it touches the floor mat and then pushes up, by straightening your arms.
* Repeat the desired number of repetitions.

This exercise will give the illusion as if you were floating in the air. If you don’t have the necessary strength requirement, perform the pseudo planche exercise before attempting this exercise. Build towards it, rather than damaging your muscles.

7. Jack Pushup

This variation of the pushup works on the shoulder, chest, triceps and the core muscles of the body. It is a combination of pushup and plank jack. It gives a double workout session to the upper body because it combines a wide grip and close grip pushup.

Following are the steps involved in it.

* Get in the high plank position with the hands and feet close to each other.
* Lower your body to the floor until it almost touches the floor.
* Push yourself back to the high plank position and do not flare the elbows out.
* As you push yourself up, explode in the air by jumping with your hands and feet.
* Get down on the floor with the wide pushup position and get down to the floor.
* Explode again and get into the close grip pushup.
* Alternate the position and perform a pushup.

This compounded exercise works double time because of the uniqueness of its range of motion. The exercise is tough, so attempt only you have reached the advanced level fitness regime. It improves the stability and flexibility of your body.

8. Sphinx Pushup

This variation of the exercise works on the chest, shoulders and abdominal muscles. This exercise increases the resistance in the shoulder and improves your mental strength. This exercise requires control and balance of the body. It enhances the load carrying capacity of the muscles.

Following are the steps involved in it.

* Put your hands on the floor mat directly under your shoulder.
* Contract your abdominal muscle to give support to the lower back. Pull yourself up a bit on the forearms and on your toes.
* Push yourself until your arms are in a straight position. Avoid your back getting up in the air. Hold this position for a second or two.
* Now start bending the elbows and get back in slowly into the initial position.
* Repeat the desired number of repetitions.

Sphinx pushup is a combination of forearm pushup and plank. This exercise helps to keep your entire body active and thus increases the flexibility in hip flexors muscles. Use this exercise to increase the intensity in your fitness routine.

9. Handstand Pushup

Handstand Push-up works on the chest, arms, shoulders and back muscles of the body. It improves the strength of deltoids, latissimus dorsi, pecs, and triceps. It requires one to have immense strength and stability in the body. The balance needs to perfect to hold the entire body on the hand support.

Following are the steps involved in it.

* Kick your feet up in a freestanding position and create balance and stability.
* Your hands should be shoulder width apart. Squeeze the glutes, thighs and abs muscles.
* Now, lower yourself towards the ground and as far as possible.
* Push yourself back to the starting position.
* Repeat the desired number of repetitions.

handstand pushup

The erector spinae and ab muscles play an important role in maintaining the stability and balance. Engage this muscle to avoid the hip fall and break of proper form. The entire body weight is moved in this exercise, making it really difficult.

10. Climber Pushup

This variation of the pushup exercise works on the shoulder and increases strength in the core. It works on the lower and middle back of the body. It increases strength in the chest and provides deeper and stronger ab muscles.

Following are the steps involved in it.

* Get in the plank position with your forearms.
* Now climb one elbow at a time to the high plank position. Don’t sag your hips.
* Perform a pushup by lowering the chest down to the floor.
* Push the body up and then climb back to the starting position.
* Repeat the desired number of repetitions.

This exercise enhances the overall upper body strength and increases strength in the forearms. It makes you less prone to injuries. Breathe in as you lower yourself in the climb position and breathe out as you push back to the high plank position.

11. Stability Ball Pushup

This variation of the exercise works on the shoulders, chest and core muscles of the body. It uses the core strength to maintain stability during the entire range of motion. The number of calories burned during the stability ball push-up is higher as compared to other bodyweight exercises.

Following are the steps involved in it.

* Get in the regular pushup position with your feet placed on the stability ball. Your hands must be shoulder width apart and directly beneath it.
* Now push yourself back in the plank position, which the starting position.
* Keep the wrists in a neutral state as it will have to bear a lot of pressure.
* Repeat the desired number of repetitions.

The stability ball pushup exercise brings in the instability factor which is not provided by other pushup variation. Thus, this exercise is great to increase and enhance the stability and balance of the body. Breathe in as you lower the chest to the floor and breathe out as push back to the starting position.

12. Medicine Ball Pushup

This variation of the exercise works on the core, shoulder and chest muscles of the body. The involvement of core is more in medicine ball push-up as compared to stability ball pushup. Also, this variation of the exercise is much difficult as compared to other ball pushups. You can perform the exercise using one, two, three or four medicine balls.

Following are the steps for single ball used.

* Start in the regular push-up position with your hands beneath the shoulder and back in line with the shoulders.
* Place one of the two hands on the medicine ball, keeping the other hand on the floor. Spread your feet fairly wider to create stability and control.
* Now bend the elbow and lower towards the floor, to the point where your chest almost touches the floor.
* Push back to the starting position.
* Repeat the desired number of repetitions.

Enhance and improve the hip flexors muscles by performing medicine ball pushup. Breathe in as you lower your body to the floor and breathe out as you push back to the starting position. Increase the number of balls, as you master the basic version of medicine ball pushup.

13. Ring Pushup

This variation of the exercise works on the shoulders, chest, triceps and bicep muscles of the body. It engages the core throughout the exercise to provide stability, thus providing deeper and stronger ab muscles. It enhances the range of motion of the body and makes it less prone to injuries.

Following are the steps involved in it.

* Get in the regular pushup position by placing the hands on the ring. Keep your feet grounded on the floor.
* Perform the range of motion involved in a regular pushup.
* Lower your chest down to the floor.
* Push back to the starting position.
* Repeat the desired number of repetitions.

Ring push-up is not as easy as it seems. They require a lot of strength because of the movable nature of the rings. This exercise will give you pumped up chest and balance in the body. Breathe in as you lower yourself down to the floor and breathe out as you push back to the starting position.

14. Maui Thai Pushup

This variation of the exercise works on the chest, abs, triceps and shoulder muscles. It requires strength and balance in the core and upper body. However, if you have performed the clapping pushup successfully, you can do this variation of the pushup as well.

Following are the steps involved in it.

* Get in the regular pushup position with your arms straight.
* Lower the chest until it almost touches the floor.
* Explode in the up direction and perform a clapping movement behind your lower back.
* Now carefully get back to the starting position.
* Repeat the desired number of repetitions.

This is tough, but it brings in the fun element by taking the fitness routine to the next level and adding great intensity to it. Breathe in as you lower to the floor and breathe out as explode in the air.

15. Triple Clap Pushup

This variation of the exercise works on chest, shoulders and triceps and abs muscles of the body. If you’re able to attempt this exercise successfully, you must know that you have reached beast level fitness. You will have stronger and deeper chest muscles and great flexibility in the body.

Following are the steps involved in it.

* Get in the regular pushup position.
* Perform the regular pushup movement and explode in the air.
* Now clap the hands in front of the chest, then behind the chest and bring it back to clap the chest.
* Place your hands on the floor and repeat.
* Perform the desired number of repetitions.

Yes, it is tough. This is only for beast level fitness fanatics, who mastered the art of advanced pushup positions. Breathe in as you lower to the floor and breathe out as you explode up in the air.

16. Two Finger Pushup

This variation of the pushup works on the thumb, index finger, core, shoulders and triceps muscles. You need to have great strength in the fingers. If you don’t have it, do not attempt the exercise, as it might cause finger damage. But this is a great variation to add intensity to your mundane pushup routine.

Following are the steps involved in it.

* Get in the regular pushup position. Now try to maintain the balance of the finger and thumb.
* Once in a stable position, lift all the fingers except the index and thumb.
* Perform the regular pushup movements, but only on the thumb and index finger.
* Repeat the desired number of repetitions.

Engage your core during the movements so as to provide strength and support to the fingers. Do not attempt the exercise if you previously had any kind of shoulder or finger injury. Consult the experts before adding this variation into your fitness routine and master finger tip pushups before attempting two finger pushup variation.

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