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Advanced Movements

Pushup cont’d

37

M W

30 15

10

10

8

15

15

15

Perform a full pushup with your feet

elevated. Place them on a bench, a

basketball—anything that’s 1–2 feet high.

Uneven

Pushup

Decline

Pushup

Treat this like a normal pushup, only stag-

ger the elevation of your hands. Place one

hand on the ground and one on a basket-

ball or a cinderblock—anything that will

keep one hand a foot off the ground.

Perform a full pushup, only this time keep

your palms four to five inches outside of

shoulder width. Come up and bring your

right hand closer to your left so that they

are now only about a foot apart and

perform another pushup. One wide and one

close pushup counts as one rep.

At the top of a full pushup, throw yourself

off the ground forcibly. Explode off the

ground and catch yourself, then repeat the

movement. Clapping between reps is the

popular technique on this one.

Alternating

Wide/Close

Pushup

Plyometric

Pushup

Advanced Bodyweight Pushup Variations

each

side

each

side