- Change Your Hand Position - A narrow grip pushup (hands about 2-3 inches apart) will engage more of the triceps while a wide grip pushup (hands wider than the shoulders) will emphasize the outer part of the chest.
- Pushups on the Ball - A ball can provide extra support if you keep it positioned under the thighs or add intensity if you roll all the way out on your toes.
- Pushups - Hands on the Ball - This advanced exercise will likely make your arms shake to keep your body in good alignment. Take extra care with this one.
- Incline Pushups - Elevating the hands shifts your center of gravity, placing the emphasis on the lower part of the chest and reducing the percentage of body weight you're lifting.
- Staggered Pushups - By staggering your hands, you increase the load on one arm, which adds intensity.
- Pushups with Med Ball Rolls - Elevating one hand on a medicine ball adds intensity, and rolling the ball from hand to hand engages the abs, adding a dynamic element.
- Divebomber Pushups - These are intense and challenging, requiring tremendous shoulder and core strength as you dip down and up for a dynamic pushup.
- Pushups with Side Plank - This pushup involves a rotation into a side plank, emphasizing the core.
- Resisted Pushups - Adding a resistance band will increase the tension during the both phases of the movement.
- Pushups on the BOSU Balance Trainer - Elevating the feet on the unstable surface of the dome will challenge your strength as well as your balance and stability.
- Moving Pushups - Try a regular pushup with one hand on a paper plate and then walk the hands to the side so that the other hand is on the plate for another pushup.
- Med Ball Pushups - Holding onto a medicine ball will challenge your stability and engage the triceps.
- Seesaw Pushups on the Ball - This pushup emphasizes the triceps along with the chest.
- One-Arm Triceps Pushup - This targeted exercise challenges the triceps along with the core.
Adding Pushups to Your Workouts
If you're an intermediate or advanced exerciser, choose 1 to 3 different pushups (such as a regular pushup, a staggered pushup and a decline pushup), performing each for 1 to 3 sets of 10 to 16 reps. If you're a beginner, start with one exercise (such as modified pushups or wall pushups) and do 1 to 2 sets of 10 to 16 reps. Pushups are great at the beginning of your chest or upper body workout to warm up the muscles and get the blood pumping.
