Push-ups are a total upper body workout that can build strength and balance. They require the power of the back, chest, shoulders and core. The standard push-up can be modified in different ways in order to mix up a routine and challenge yourself. Changing a traditional push-up will help add variety to your workout and potential to reach your fitness goals.
Push-Up Marathon
Step 1
Begin your push-up routine with standard push-ups, which are good for general upper body conditioning. Place hands slightly wider than shoulders-width apart, bend the elbows and lower yourself. Using your power, press back up. According to the American Council on Exercise, you should start a new exercise completing two to three sets of 12 to 15 repetitions.
Step 2
Change your tempo. Add a challenge to standard push-ups and lower slowly, then press up. Slowing down your pace puts your body at more time under tension, causing your muscles to work harder.
Step 3
Try adding a hold at the bottom of your push. Lower yourself in a standard push-up and hold at the bottom of your push-up for four seconds, then press back up and repeat again. Holding that position during the biggest part of your work effort will help to burn the muscles of the upper body.
Step 4
Add an explosion to your workout. "Men's Health" magazine recommends the explosive push-up to add power and intensity to your routine. Begin in a standard push-up position with hands slightly wider than shoulders-width apart. Lower yourself, then press yourself up so forcefully that your hands leave the floor.
Step 5
Finish your push-up marathon with triceps push-ups. Start in a push-up position, then bring your hands in slightly closer than shoulders-width apart. As you lower, your arms should graze the side of your body, and as you push back up, your triceps will get a workout.
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