Advanced Push-Up Variations
Time to kick things up a notch!
Weighted push-ups
Feet elevated push-ups
Offset push-ups
Deficit push-ups
(Tip– your hips still shouldn’t touch the floor)
Watch: Advanced push-up variations
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How to Do Each Advanced Push-Up Variation Movement
Tip: Don’t let your hips touch the ground or your butt/back sag down
Weighted Push-Ups
Targets: Chest, shoulders, triceps, core
Place a weighted plate on your back. Make sure it is stable before going into the basic push-up movement.
Feet Elevated Push-Ups
Targets: Chest, shoulders, triceps, core
Use a small stool or some stacked plates to elevate your feet during the push-up. Complete the basic push-up movement.
Offset Push-Ups
Targets: Chest, shoulders, triceps, core
Place your hands on the ground offset with one slightly higher than the other. Complete the basic push-up movement.
Deficit Push-Ups
Targets: Chest, shoulders, triceps, core
This is almost the reverse of the feet elevated push-ups. Use plates or another small step and place your hands on those and your feet on the ground. Complete the basic push-up movement.
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