As the name suggests, ladder pushups begin at one point and ascend or descend to a finish point. Some pushups are done on the floor and others incorporate a gym ladder that has rungs. Depending on your level of conditioning, you might begin with a single pushup and finish with as many as 50 pushups. Ladder pushup exercises consist of repetitions and intervals of rest.
Ascending Ladders
Unlike typical pushups, ladder pushups on a floor are done with your feet elevated on an exercise step. This increases the weight on your hands and enhances the effect of each pushup. An ascending ladder begins with a specified number of pushups, such as two, and this number is doubled with each step until you complete six steps. After completing the first set of two, you take a one-minute rest and do four pushups. Your one-minute rest is followed by eight pushups, and the progression continues until you complete six sets.
Descending Ladders
Descending ladders begin at the top and work to the bottom in progressions that include a rest between sets. This allows you begin with a higher number of pushups to tone your muscles. As you work your way down, your muscles tire more frequently with each set. Similar to weight training, once you near the bottom of the ladder, you receive maximum benefit by doing less reps with heavier weight.
Gym Ladders
Gym ladder pushups are done with a gym ladder flat on the floor. You start in the traditional pushup position with your hands between the first and second rungs at one end of the ladder. Your body is perpendicular to the ladder and your feet are extended away from the ladder. You do the first pushup, touching your nose to the floor, then heave up to the starting position and hop sideways to the space between the next set of rungs. It's important to keep your straight and during each pushup and use your hands and toes to hop sideways. The point where you can't continue marks your progress. Attempt to work your way to the opposite end of the ladder and back.
Groups
Many trainers find that the enthusiasm of group ladders encourages people to achieve higher goals. Depending on the conditioning level of a group, the trainer might conduct an ascending-descending ladder exercise with six sets each way that start and finish with a single push-up. Ladder pushup exercises are intended to provide a regimented workout over an extended period of time. You might become tired of counting sets of typical pushups, but your focus on personal goals is often greatly improved through ladder pushups.
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