The pushup is one of the first exercises most people learn. It's a true go-to exercise, a solid standby nearly everyone does when trying to get into shape.
But what happens when you're in shape and have moved beyond the basic pushup? What do you do when the standard pushup is no longer a challenge?
Martin Rooney, world-renowned speed coach and author of the book "Ultimate Warrior Workouts," has some advice. "If you've been doing pushups and don't feel that they're of value anymore, well, think again. Because there's always a way to change things up and add variety to the pushup in order to make it a more complete, total-body exercise."
Rooney says that pushups can benefit from additional challenges to your abs, shoulders, legs or core.
The following five pushup variations offer such challenges. Add them to your workout when you're looking for a bit of variety as well as a boost in building muscle, increasing your strength, accelerating your metabolism and improving your overall athleticism.
There's always a way to change things up and add variety to the pushup in order to make it a more complete, total-body exercise.
Martin Rooney, speed coach and author of the book "Ultimate Warrior Workouts"
Pushup Variation #1 - T-Roll Pushup
The T-roll pushup improves shoulder stability and rotary torso stability, as well as strengthening the lateral muscles of the thighs and glutes. Juan Carlos Santana, founder and director of the Institute of Human Performance in Boca Raton, Florida, says the T-roll pushup is a favorite variation. He adds that his trainers use it for just about everyone, from exercise enthusiasts to high-level fighters.
To perform the T-roll pushup, assume the standard pushup position, with your feet shoulder-width apart and your wrists under your shoulders. Drop into the bottom of a pushup. As you rise to the top of the movement, roll your body to the right side, simultaneously reaching your left hand toward the sky. You'll end up on the side of your shoes with your body in the position of the letter "T." Pause at the top for one second, and that's one rep. Drop back into the pushup and repeat the same action on the other side.
Coaching Tips for the T-Roll Pushup:
While rotating your torso, move your hips and shoulders at the same rate. Do not roll your hips before you roll your shoulders.
Keep your torso straight throughout the movements. Do not allow your hips to sag toward the floor at any point during the exercise.
Keep your legs straight throughout the movements, and do not allow your knees to bend.
Pushup Variation #2 - The Superman Pushup
The Superman pushup gives a lot of bang for your buck, working the chest and shoulder muscles, as well as the glutes and midback muscles. This pushup variation also forces your abdominal muscles to work overtime as they try to keep the spine aligned and maintain body stability during the movements.
To do the Superman pushup, get into the standard pushup position, feet shoulder-width apart and wrists beneath your shoulders. Drop into the bottom of the pushup. As you rise to the top of the movement, lift your right arm up and hold it straight out in front of your body. Simultaneously, lift your left leg off the floor and hold it straight out behind you. Pause at the top for one second. That is one rep. Drop back into the pushup and repeat the same action on the other side.
Coaching Tips for the Superman Pushup:
Keep your torso straight throughout the movements. Be sure to prevent your hips from dropping toward the floor during the exercise.
Keep your legs straight throughout the movements, and do not bend your knees.
Pushup Variation #3 - Feet-Elevated Pushup
When you elevate your legs, you put more weight on your upper body. This translates into greater muscle gains in your chest, shoulders and triceps. If you'd like an even greater challenge, particularly for your abdominals, you can place a weight plate on your back, forcing your abs to work harder to keep your back straight.
To do feet-elevated pushups, elevate your feet on a box or step and get into the standard pushup position. Take two or three seconds to lower yourself down, pause at the bottom and then explosively push yourself up. If that's too easy, have a friend place a weight plate on your back or wear a weighted vest. Don't let your lower back sag at any point.
Coaching Tips for the Feet-Elevated Pushup:
If you elevate your feet on a typical gym bench, you'll still get most of your chest muscles and triceps, as well as an increased abdominal workout.
If you choose to elevate your feet higher than a weight bench, you start to get more shoulders and triceps, and less pecs and abs.
When using a weight plate on your back, have your training partner place the weight on your midback -- not on your lower back.
Pushup Variation #4 - Crossover Pushup
The offset position of your hands during the crossover pushup forces your abs and obliques to work much harder to control your spine. As an additional advantage, this version allows you to load one side slightly more than the other, which is beneficial for addressing muscle imbalances.
To perform the crossover pushup, put an aerobics step on the floor. To the left of the step, assume the standard pushup position, but place your right hand on the step. Perform a pushup. As you rise, however, quickly propel yourself up and to the right, over the aerobics step. Land with your right hand on the floor and with your left hand now on the step. Continue, alternating back and forth with each repetition.
Coaching Tips for the Crossover Pushup:
Keep your shoulders level, even though one arm will be lower than the other.
You can keep your feet in one place while performing the movement or you can allow your feet to shift with your upper body as you change sides. Simultaneously moving your legs with your upper body is slightly more challenging than keeping them stationary.
Pushup Variation #5 - The Fighter's Pushup
The fighter's pushup is a complex combination of the T-roll pushup and the Superman pushup, incorporating the benefits of both pushup variants. It also helps improve your coordination and athleticism.
To do a fighter's pushup, get into the standard pushup position. Perform a pushup, and then twist to your left side and raise your right knee to meet your left elbow. On the next rep, raise your left knee to your right elbow.
Coaching Tips for the Fighter's Pushup:
While rotating your torso, move your hips and shoulders at the same rate. Do not roll your hips before your shoulders.
Bring your knee to your elbow, not the other way around.
Keep your torso straight throughout the exercise, and don't let your hips sag toward the floor at any point during the movements.
Except for when you raise your knee to your elbow, keep your legs straight during the exercise. And when you bring your knee to your elbow, make sure to keep the other leg straight.
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