I love doing push-ups so much as they’re fun and build a powerful natural upper body.
Most folks struggle to do one single one! That’s not good as a strong upper body builds confidence and excellent posture.
Recently I wrote an article about learning the basics of push-up and how to build up your skills with 5 beginner methods.
Now I’d like to outline a much tougher set of push-up variations and how you can thrust your upper body power to another level!
Welcome to the Ridiculously Powerful Push-Up Routine, with 10 variations.
Now, this set of exercises is not for the faint-hearted, but if you keep at it, you’ll soon be able to master the routine.
I came up with this set today while out on my morning beach walk. I tried it out for you and me!
I managed one set — I was spent! My goal is to perform this routine once a week for 1 month, see how many sets I can reach, and improve my strength. I’LL BE REPORTING BACK — WITH PHOTOS!
The Routine.
1. Classic Push-Up
Get down on the ground with a shoulder-width grip — do as many push-ups as you can until failure. Be strong, and don’t give up too soon. That’s the key!
2. Narrow Grip Push-Up
Here you’re in the same classic push-up position but bring your hands into your chest area. It feels awkward, but it works and targets the inner chest muscles. Go to your maximum reps.
3. Wide Grip Push-Up
Now extend your hands positioned as wide as you possibly can and hit your maximum reps.
This move targets your outer chest and shoulder area.
4. Incline Push-Up
Find a bench, tree, crate, anything you can rest your legs on. Then do as many push-ups in this inverted position as you can.
It’s hard as nails, especially after the first 3, but do it! This exercise targets the whole chest, shoulders, neck, and even your back.
5. Diagonal Grip Push-Up
Go into the classic position, then move your left arm as far as you can down to your left hip.
You leave your right hand in the usual place and go! You’re now putting most of your upper body weight on your right chest side, making it hard on that muscle group, including your right shoulder.
6. Clapping Push-Up
This one is very challenging to pull off — you must focus, go down, and then thrust yourself up as hard as you can, leaving the ground, and clap.
Then land again on your hands, without planting your face!
7. One Handed Push-Up
It’s even harder to pull this one off. Few people can, including me! Get into position on your left or right hand, then go down as far as possible and back up.
Your hips have to turn sideways to accommodate the angle. You’ll see how it works.
8. Negative Push-Up
At this point, you’re going to feel severe exhaustion, and that’s good! Now go down and stay down — don’t move up or down.
Stay in the engaged position as long as you can until you fail and hit the ground.
9. Handstand Push-Up
Almost at the end here — the hardest one to do. First, you need to know how to get into the handstand. See the video:
Once you are in your handstand — well, lower your body as far as you can and go back up again.
You won’t get far down — just go as far as you can and reverse back up into the straight arm position. Then go again, as often as you’re able to.
10. The Final Animal Push-Up
Go down on all four and start walking like a beast on your legs and arms.
Do this for 15-seconds, and you’ll see how tough it is! Then, dip down on the left side, back up again, and dip down on your right side, and up.
Repeat this until you can’t anymore! See the video —on an incline is best!
Trust me, if you can complete this move, you’re now on fire, burning and feeling great!
Your chest is pumped, as are your shoulders, arms, neck, and core!
Well done! You’re going to be so super strong if you follow this routine for a few weeks. No Gym Needed — Your Body Is Your Gym!
In Summary.
Working out isn’t hard if you make it fun by being creative! That’s a simple truth, folks.
Exercise sets like this one don’t only push you to another fitness level — they make you feel freeking amazing!
And that is what I want to achieve every time I go out to move my body!
I always inspire and push myself by trying new things — so should you.
While this routine is a significant challenge, it’s enriching once you master it. So what’s stopping you?
Step out of the gym and your comfort zone, try something new and reach the higher ground with your fitness, health, and mind!
Thanks for reading,
Rob
