Push Up Variations: Intermediate
Here are some variations to follow on from the beginner series where we were doing modified push ups on your knees. In that scenario, you are really only strengthening the upper body in preparation for the full push up. Now it’s time to add more to the mix.
Often the first thing that gives out when you dive into full push ups is that the core and torso sink. Even though it’s mostly an upper body exercise, the core plays a big role. These variations will help you build up your core to get you to the final stage.
You can add the first two to your gym session. Once you build up a bit of strength, swap out the eccentric for the modified releaser.
Partial Push Ups
Set up into a full straight arm plank position - wrists under your shoulders, on your toes. Elbows can be locked, or almost locked, as long as there is tension on your triceps. Draw the belly button in, squeeze your glutes like crazy, activate your quads. Keep your shoulders down and back, not up by your ears.
Rather than taking your chest all the way down to the floor, only lower down half way. You are keeping your elbows tucked into the body and your shoulder blades should be squeezing together as you lower. Then push back up, thinking about pushing the floor away from you rather than pushing your body up. This is a great way to get success at building that movement pattern as you get stronger.
Watch out: Make sure you are keeping tension throughout your body at all stages of the movement. If you feel like you are collapsing, don’t go so low and make sure you reset properly.
Reps and Sets: 2-3 set of 12-15 reps.
Eccentric Lowering Push Up
Set up is the same as partial push ups. This time you are lowering your body down as slowly as possible (this is as example of eccentrically lowering). In this movement, the chest needs to hit the floor before your stomach or hips do. Lower down until you are fully lying on the ground. Then get back up any old way and reset yourself into the start position. The important part here is to get the feeling of getting all the way down.
Watch out: Keep everything super tight and activated on the way down and go slow.
Reps and Sets: You will build up the time you take to get down. Initially, aim to lower down over 5 seconds and build this up to around 10 seconds. 2-3 sets of 8-10 reps.
Modified Releaser Push Up
Move to this variation once you are comfortable with the simple eccentric lowering to add a little more difficulty. Set up is the same as the high plank position, with activation as before. Lower down as you do in the eccentric lowering push up. When you get to the floor, release your hands and put them out to your sides. Then get up any old way.
Watch outs: Keep everything super tight and activated on the way down and go slow.
Reps and Sets: You will build up the time you take to get down. Initially, aim to lower down over 5 seconds and build this up to around 10 seconds. 2-3 sets of 8-10 reps.
