Two Powerful & Unique Push Up Variations

Bodyweight exercises are powerful but are quite often underused. With gravity, you can use the weight of your body as a resistance to develop dense, powerful muscle.

For a long time now, push ups have been used by hundreds to build a great body. This happens because push ups and numerous push up variations effectively develop muscular strength and endurance in the upper body. They help build muscles in your chest, shoulders and triceps group.

The trouble comes after you do the same regular pushups for an extended period of time. You end up hitting a plateau and your muscles stop developing .In order to avoid this from happening, it’s important to incorporate some variation into your training routine. I have put together a list of push up variations you can try that will challenge you in a whole new way. I’ve listed two of them here:

T Push Up

This is one of the most effective push up variations I constantly use. It’s good because it helps develop balance and shoulder stabilization into the training routine. Get in your regular push up position. Explode up (as if you’re trying to push the ground away) and turn your body to one side. Effectively, you should be balancing yourself with one arm extended and your feet turned to the side. As you balance and extend the other hand high up above you, your body will be in the shape of a T. Face forward on your way down and perform the next repetition facing the other side.

The Medicine Ball Push Up

Medicine balls are an excellent tool to add a need for balance into your exercise routine. Furthermore, medicine balls allow you to experience a greater range of movement per repetition. This results in the muscles being induced to more stress which results in greater muscular growth. With the addition of a medicine ball, get into your regular push up position. Perform a repetition with one hand on the medicine ball. After the first rep, roll the medicine ball slowly to your opposite hand where you are to perform another repetition. Continue rolling the ball from hand to hand for the entire set.

If you’re after more unique modifications, you can check out this comprehensive list of push up modifications. Always remember that your body stagnates when there is lack of change – challenge yourself with new routines and unique variations.