Not only do push-ups help you with weight loss; they also improve your muscle wellness. That said, if you really want to tone and build your muscles, you need to keep challenging your body with push-up variations. These suggestions, courtesy of fitness expert Malcolm MacMillan, may not be easy, but they’ll certainly be worth it!
1. Weight Vest: According to MacMillan, ‘It sounds simple, but donning a five- or 10-pound weight vest while you do traditional push-ups will add an immediate challenge and help you build muscle just a little quicker. As this becomes easier, it’s fun to wear a heavier vest and see how much weight you can carry. If you don’t want to spring for a vest, just add any sort of weight to your back or have a workout partner push down on your back as you rise.’
2. Decline Push-Up: MacMillan notes, ‘Putting your feet on something a foot or more in the air will allow you to complete a deeper push-up, which will work your upper body and core even more. As this becomes easier, you can put your feet on higher surfaces, which can be anything from a chair or bench to a cinder block. When you master this, try using a medicine ball for your feet (holding your balance will be an added challenge).’
3. Dive Bomber Push-Up: ‘Start with your hands shoulder-width apart, your feet spread wide and your bum up in the air,’ MacMillan instructs. ‘Drop your head between your upper arms. Your body should be shaped like a triangle. Now, start to bend your arms and slowly slide your head toward the ground. Keep your chin an inch or two from the ground, then pull up so that your back is arched. To complete the push-up, reverse what you’ve just done until you’re back in the triangle position. It helps to imagine that you’re ducking under a fence.’
4. Thigh Slap Push-Up: MacMillan comments, ‘This push-up is a mix between a traditional one and a one-handed push-up. As you come up, slap your left thigh with your left hand. Do it in one fluid motion, and then descend again. Now try it with your right side. The key is to be able to do these quickly and smoothly. As you get more adventurous, you can try jumping your back feet off the ground at the same time.’
5. Crocodile Push-Up: ‘Picture a crocodile walking,’ says MacMillan. ‘It uses its powerful front legs to propel itself. Now, take that same movement and apply it to a push-up. Warm up by doing traditional push-ups with one hand six to 10 inches ahead of the other. Once you’re ready, take it a step further: As you come up, throw one hand forward a foot. Descend again, and as you rise, throw the other hand forward. Make sure to drag your feet rather than kick them, and suddenly you’ll be across the room – completely thanks to your arms. You can also “walk” backward for an extra exercise.’
6. Diamond Push-Up: MacMillan outlines, ‘To work your triceps, place your two hands on the floor in front of you with your index fingers touching and thumbs touching, forming a diamond. From the start position, arms extended and body in the plank position, lower your chest to your hands. You’ll feel a big-time burn in your triceps, and it won’t be long before you’re noticing added muscle.’
7. Clap Push-Up: ‘One of the toughest push-ups to master is the age-old clap push-up, in which you clap your hands at the apex of your motion,’ MacMillan asserts. ‘You’ll want to make sure you’re ready to do this before attempting it, because it’s easy to miss catching yourself and suffer a humiliating face-plant.’
