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8 Intense Push Up Variations To Up The Difficulty & Pummel Your Chest

Push Up Variation 5: Plyometric Push Ups


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  • How They’re Different: Plyometric Push Ups are basically push ups with jet thrusters attached. They increase the intensity and incorporate elements of explosiveness and power.
  • How To: Do a regular push up but explode upwards and propel your hands off the ground as high as possible. Clap if you want to. Catch yourself on the way down and slowly lower.

 

 

Push Up Variation 6: Diamond Push Ups


  • diamond push ups, triangle push ups, push ups, push up, push up exercise, push up exercises, push up variations, how to do a push up, push up alternatives, other push ups, types of push ups, press ups, push up workout, press up, push up musclesHow They’re Different: Because you’re using a narrow grip, Diamond Push Ups put the majority of the pressure on the triceps and inner chest.
  • How To: Assume push up position and bring your hands directly underneath your chest. Position your hands diagonally so that your thumbs and index fingers are touching — it should form a diamond in the center.

 

 

 

Push Up Variation 7: Dive Bomber Push Ups


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Image: Bodybuilding.com 

  • How They’re Different: Dive Bombers pull from yoga and transform the push up into one fluid, undulating sequence. They’re movement based and keep significant tension on the triceps and shoulders. They also require flexibility and mobility.
  • How To: Start in downward dog position — your butt should be up in the air with a flat back (A). Push into your palms and triceps, dive down until your body is flat, and powerfully press your chest up into the air (cobra, B). This should all be done in one fluid motion. Lower your chest, stick your butt up, and press your body back up into starting position (A).

 

 

Push Up Variation 8: Rolling Medicine Ball Push Ups


  • rolling medicine ball push ups, push ups, push up, push up exercise, push up exercises, push up variations, how to do a push up, push up alternatives, other push ups, types of push ups, press ups, push up workout, press up, push up musclesHow They’re Different: Rolling Medicine Ball Push Ups are done on an uneven surface, which shifts the proportions of force required by each arm. This makes it significantly more difficult for the dominant arm, verging on a 1-arm push up.
  • How To: Get into push up position, but place one hand on a small medicine ball. Keep your body flat, tighten your core, and do 1 full push up. Roll the ball across in between reps and repeat with the opposite arm. Continue to alternate back and forth quickly.

 

 

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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