Push Up Variations | Day #39 WellFit 365

Push Up Variations For Upper Body Strength Development

– The push up is one of the most popular exercises and is known by almost everyone whether they have weightlifting experience or any fitness expertise.
– It is an easy exercise to perform when no equipment is available and can very simply be put into conditioning & fitness training sessions and circuits.
– A lot of people have goals to be able to do 50-100 push ups and ridiculous amounts however if the goal is the get stronger then you should keep reps below 12 and move to the harder movements.

Working high reps of these push up variations will be more an endurance exercise than a strength builder.

– There are several different methods to a push up and today I will go over them progressing from most amount of bodyweight lifted, to least amount of weight.

– Feet elevated to 50 cm = 75% bodyweight

– Flat push ups 64% bw

– Knees 49%

– Hands elevated the least with 41%

Push up variations are a great addition for novice or inexperienced trainers as they also work the back, trunk and quad muscles to stabilize your body.

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