Everyone knows how effective a standard push-up is at improving upper body strength and most work-out regimes include them. Use the following ideas to torch body fat, target other muscle groups and mix up your regular routine. Aim for three sets of ten for each type. If you want to take your body to the next level though, a fourth set is the set where the work pays off the most.
1. Spiderman Push-up
3. Plank to push-up
4. Medicine Ball
Using a medicine ball start with one hand on the medicine ball and one hand on the ground. Do a push-up and then alternate to the other hand on the medicine ball and the opposite hand on the ground. Be careful because this will require good stability in your abdominals as you are moving your body over the ball.
5. Push-ups with Upright Row
6. Wide push-ups
7. Decline push-ups
At home you can put your feet up on a couch or other piece of furniture, depending on what level of difficulty you are looking for. Note: the higher the platform the harder this variation is. At the gym use either a step platform or a bench. Put your feet up on the platform and your hands down on the ground and complete your push-up. This will target your back muscles and increase your heart rate.
8. Incline push-ups
Find an item to raise your arms onto and complete your push-up. While this push-up may not feel challenging, you are hitting your back at a different angle, which will help define your muscles in different way.
9. Walking push-up
Start standing up and bend over and put your hands on the ground at a comfortable starting distance, depending on your flexibility. All you do from here is walk your hands out into push-up position, complete your regular push-up and then walk your hands back to your feet.