- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Bench press exercises
- Push-up progression
- Single-leg base push-up
- Spiderman push-up
- Shoulder tap push-up
- T push-up
- Alternating shuffle push-up
- Medicine ball push-up
- MB crossover push-up
- Dumbbell push-up & row
- Alternating shuffle T push-up
- Stability ball push-up
- Balance board push-up
- BOSU knee tuck push-up
- Slide-board knee tuck push-up
- TRX knee tuck push-up
- BOSU push-up - with feet on SB
- Slide-board fly push-up
- Slide-board side lever push-up
- Slide-board front lever push-up
- Elastic band push-up
- Plyometric push-ups
- Standing pressing
- Overhead pressing
- Chest fly
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Planes of Motion
The push-up is a great exercise to develop upper-body pressing strength. It enhances core and hip flexor strength and develops shoulder stability. The push-up has more variations than any other exercise. Through various progressions the intensity and difficulty of the exercise can be increased. Once a proper upper-body and torso strength base is developed, the athlete can move to explosive push-ups to enhance power output.
Put your hands slightly wider than shoulder-width.
Keep the torso erect and the core tight. The knees and hips are extended and the spine is neutrally aligned.
Lower your body by bending the arms until the chest touches the floor.
Return to the starting position by pushing the body up until the arms are fully extended.
Make sure you perform the push-ups in the full range of motion with an erect torso and tight core.
To increase the intensity wear a weight vest or perform the push-up with a weight plate positioned on the back.
If the athlete does not have the necessary upper-body strength to do a push-up, start with the hands-elevated push-up on a bench or box, in combination with the parallel push-up (the parallel push-up is a push-up in a partial range of motion).
The parallel push-up is a beginner exercise to develop upper-body pressing strength. If you do not have the necessary upper-body strength to do a push-up, start with the parallel push-up. In the parallel push-up the movement is performed in a partial range of motion, where leverages of the muscles are mechanically more beneficial.
The hands-elevated push-up is a beginner exercise chest exercise. This exercise is an alternative for people that are not able to do a push-up with proper form. In the hands-elevated push-up a lower percentage of body weight has to be lifted, allowing the athlete to perform the exercise in the full range of motion. Full range of motion training provides the benefits of increased flexibility and decreased susceptibility to injury.
By placing your feet up on a bench or box a higher percentage of body weight has to be lifted.