MEN’S JOURNAL SEPTEMBER 2019 091Push-
Pull
Pushup
Get into a pushup
position, a light
(10- to 20-pound)
dumbbell in each
hand. With glutes
engaged, at the top
of the pushup, do a
dumbbell row with
right arm, draw-
ing elbow up past
rib cage. Alternate
sides with each rep.Uneven and Offset Pushup
Start in a high plank, right hand on a yoga block close to body, left hand
on floor adjacent to face. Do a set of pushups. For the following set, put yoga
block on left side, and offset right hand. Continue switching sides each set.INTERMEDIATE
3
2
THE ART OF THE PUSHUP
Rotational
Pushup
Lower down into a traditional
pushup. As you come up to
the top, shift weight onto right
arm, rotate chest, and lift left
arm so fingers point at ceiling.
Hold for 1 count, then return to
plank for 1 rep. Alternate sides
for each rep.3
Negative Pushup
Lower into a pushup for 5 to 8 sec-
onds. Pause briefly at bottom. Quickly drive
to the top of the pushup.
2
High Peak Pushup
Situate four yoga blocks or small plyo boxes under hands and feet, with
hands wider than traditional pushup position. Drop chest below hand level while
maintaining a straight back, then press back up into plank position. As you get
stronger, bring blocks under feet slightly closer together.1
∫ Picture hands screwed into
floor with fingers forward and
thumbs pointing toward chest.
∫ Aim to touch chest to the ground,
with elbows achieving 90-degree
bends. If you can’t lift off floor
without back bowing, keep pushups
shallower.
∫ Maintain spine alignment from
top of neck to tailbone.
∫ Look at floor, and keep jaw soft.EXPERT TIP
To max out reps, you need to ensure
shoulder blades are moving properly,
which is hard to feel out. A compres-
sion shirt can help with propriocep-
tion—knowing where your body is in
space. Plus, the Tommie Copper one
worn by the model below is anti-
stink, thanks to copper threads sewn
in. Visit TommieCopper.com for com-
pression pants, sleeves, and more.