A standard pushup is designed to use your body weight to strengthen the muscles in your chest, shoulders, upper arms and back. Some people may struggle to complete one pushup, while others have mastered this move and desire a more challenging exercise. Pushups can be modified to be easier for beginners, or more difficult for advanced fitness levels.
Modified Pushups
Modified pushups are most beneficial for those trying to build up enough strength to complete a standard pushup. The modified pushup can be done in two different ways. You can either start on your knees and hands or place your hands on an elevated surface. The goal of both variations is to reduce the amount of weight you are lifting with your upper body. If you are using the hands and knees variation, be sure to keep your back in a straight line from your head to your knees. If you are performing an elevated pushup with your hands on a surface, choose a stable structure like a counter top, stair, weight bench or the arm of a sofa. As you gain strength, place your hands on lower surfaces.
Pushup with a Row
This pushup exercise incorporates a dumbbell row with a standard pushup. The dumbbell row targets the upper back and outer arm muscles. Start in the standard pushup position with your hands under your shoulders and your feet together behind your body. Hold on to a dumbbell with each hand. Lower yourself as far as you can and press back up. Row one arm upward with your elbow pointing to the ceiling, lower the weight back down and repeat on the opposite side.
Decline Pushups
The decline pushup increases the workload of a standard pushup. For this exercise you need to place your feet on an elevated surface. You can use an aerobic step, weight bench or a resistance ball. Using a resistance ball will also help you work on your balance. Once your feet are in position, start with your arms straight and perform pushups until you reach muscle fatigue.
Pushups with Limb Raises
Limb-raising pushups also increase the amount of weight you are responsible for lifting during a pushup. Start in the standard pushup position and lift one leg off the ground. Perform a full pushup, place your leg back on the ground and repeat with the opposite leg lifted. You can also try this using one arm at a time. If you are really advanced, you can lift the opposite arm and opposite leg at the same time.
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