3737
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