Thanks for joining us for our last post on push ups. If you’re just now joining us, we recently published a great blog on the benefits of push ups, and how they can improve your gains when you add them into your workouts. If you want to read about push up benefits click here. We also talked the perfect types of push ups for beginners. If you need tips on how to start doing these exercises correctly click here.
If you’ve already mastered the beginner push ups and need a new challenge, then you’ll love what we’re going to bring today. Below we’ve outlined a few more modified push up drills that will be way more difficult than the ones we outlined for beginners. Check them out below.
Modified Push Up Drills
Weighted Push Ups – The first big challenge you can accomplish is the weighted push up. This is where you add a weighted vest, or have some weight placed on your back while doing a full push up. If you do not have a weighted vest, be careful how you add weight to your back so you do not get injured. Some people prefer to have a lighter person lay on top of them as they do push ups. Just don’t take too many risks.
Wide Grip Push Ups – This is a classic modified push up that is harder than the standard form because you’ve got less leverage to work with in pushing your body weight up. Start in the standard push up position and then move your hands outwards into a wider stance. Keep your hands below your shoulders to keep your elbows from flaring out too much. This exercise is great for working out your chest, shoulders, and triceps.
Narrow Grip Push Ups – This version is also a classic for push up enthusiasts. This works on the same principles above as this movement reduces your leverage for pushing your body weight up as well. You’ll start in the normal starting position and then bring your hands inward toward the center of floor. Try a few different widths to find which is comfortable for you.
Elevated Feet Push Up – This variation can be difficult at first so do not stress out if you find that you only complete a few when you first start this one. Start by finding something stable that will allow you place your feet up off the ground like a bench or a box. Next, start in the normal push up position and place your feet up on the box. This adds extra downward force and increases the weight for pushing your body back up. This is great for working out your shoulders, chest, and core as well as the muscles that connect your neck, mid-back, and shoulders.
Need a Personal Trainer in Raleigh? Call Invoke Today
CrossFit Invoke is the go-to box for getting a top rated personal trainer in Raleigh. When you want to push yourself and get in the best shape of your life, make the call to us. CrossFit Invoke even offers free fitness classes so you can come out and see what we’re all about without any obligation at all. When you’re ready for a new challenge, give us a call or just drop in!
