Add some variety to your push-up routine

As I have mentioned time and time again, one of the most beneficial body weight based exercises is the push-up.  They can be done virtually anywhere and by virtually anyone.  You can make them as easy or as hard as you would like and you can do them with emphasis on strength or emphasis on endurance.

Push-ups train the anterior chain of the body, otherwise known as the front.  Not only are the chest and triceps your primarily used muscles but the abdominal section must remain tight as well as the quadriceps to keep the body from succumbing to gravity.  It is always wise to add variations to your push-ups in order to constantly challenge the body to different degrees.

Try these variations:

-Core-powered push-ups:  10 push-ups with left leg on ground, 10 push-ups with right leg on ground, followed directly by 20 push-ups with both feet on ground.  Non-stop!

-Lateral power push-ups:  Perform your push-ups with enough power to propel your upper body and hands off of the ground each time while your toes remain in contact with the ground.  Each time your hands leave the floor your should laterally move left or right a few inches.  Perform until exhaustion.

-All-four power push-ups:  Along the same lines as the variation above.  In this variation, there is no lateral movement and your feet will lift off the ground at the same time.  Power out of your push-up and at the same time your hands will leave the ground, your feet will too.  This takes massive core control.  Perform until exhaustion.

-Alternating push-up reaches:  Pick an object roughly 3-4 feet off the ground (chair, sofa, etc) or mark a point on a wall.  Perform push-ups by reaching one arm at a time up to the specified point each time you approach the top of the push-up.  Alternate the arm that is reaching.  This variation should be performed as fast, yet controlled, as possible.  Continue until exhaustion.