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5 Ways to POWER UP Your Push Up Exercises

by Lindsay Cotter · 02/02/2015

Push up exercises are fantastic for core strength but if you feel confident in your form and strength, here are 5 ways to POWER UP your push up exercises! Gain strength and balance by adding these advanced push up moves to your fitness routine!

Well… bye bye January and hello February! To be honest, I was quite surprised with January, in terms of fitness, that is. I was expecting new people to join my strength and sweat class and then leave by week two. I know, pretty bad expectations, right? Shame on me. But this year, I am glad to be wrong. I’ve had a few new “January Joiners” that not only have stuck around, but are ready to tackle more! Now that’s impressive. That being said, I like to give my class options to “POWER UP” their push up exercises. If they feel confident in their form and strength, then let’s take it up a notch and try a new way to add strength.

Start with the basic push up exercises first and then go from there.

I’ve recruited a few of my fellow fitness instructor/trainer friends to help display these exercises.  Let’s get started, shall we?
5 Ways to POWER UP Your Push Up Exercises! Gain strength and balance with these advanced push up moves!

Kindal has some great options here. I love her tricep push up! I use this move a lot at then end of my class. It’s great to incorporate with side planks, etc. Then there is the crazy back pack push up.  Basically a bag filled with heavy things! The good thing is you can progress weight here again, just depends on what you put in your back pack, right? haha. Check out her post for more push up variations you’ll love to hate!

side-tricep-pushups

backpack-pushups

Katie has a great way to get more core and upper body focus for you push up. Try placing your toes on a bench and bring your knees to chest or elbow after each push up!

knee to elbow elevated push up exercises with @sherockfitness

As for me, I love a good twist and balance work. My favorite push ups are ones with a compound move, like this press and rotation like below. It works the core and really challenges your obliques!

push up exercises with weight press and rotation #fitness @cottercrunch #strength

My other new favorite “advanced” push up incorporates a lot of balance well. Try placing your toes on a bench or box and then your hands on a foam roller. Trust me, it’s hard but definitely a push up to work towards. Great for upper body strength and focus!

Elevated push up with foam roller. Great for balance and core burner! Fitness and strength push up exercises from @cottercrunch

Now the question remains… when do I try these push up exercises? How many reps? Etc.

  • First master the basic push up. Try to get to at least 30 in a row.
  • Once you have the perfect push up form, try a few of these, again focusing on form.
  • Add in a 5- 10 reps at a time.
  • Great for any body weight workout or to include with core work.
  • Be mindful of your neck position and take each rep slowly, but surely, if that makes sense.
  • Power up your push ups when you feel POWERful. We all have our good days and bad days. Learn to know which is which and execute when ready. Hey, we’re not super human, right?

Tell me, what’s your favorite way to PUSH UP? You know you secretly love them.

😉

[bctt tweet=”Looking for ways to Progress a push up? Try these 5 moves! http://wp.me/p1N2t3-4kn @LCCotter #fitfluential @ideafit #fitness”]

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Categories: Fitness and Fuel Tags: exercises, fitness

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Angie @ A Mother's Pace says

    02/04/2015 at 11:47 AM

    These look fantastic. The push up is still pretty hard for me but I’m working on it. Hopefully one day I’ll be able to do 30 in a row and then move on to some variations!

    Reply
  2. Abby @ BackAtSquareZero says

    02/03/2015 at 7:55 PM

    I am still working on the basic, I lack in the arm strength.

    Reply
  3. Lauren @ The Bikini Experiment says

    02/03/2015 at 2:41 PM

    I am working on my push up strength right now so these suggestions will be great for when I progress.

    Reply
  4. Nicole @ Fitful Focus says

    02/03/2015 at 2:34 PM

    Those tricep pushups are TOUGH! I love ’em though! Awesome variety 🙂

    Reply
  5. Molly Rose says

    02/03/2015 at 1:25 PM

    I do secretly love to hate push ups 🙂

    I actually do those foam roller push ups at home! But not with my legs elevated, geesh, let’s amp it up Molly!

    Reply
  6. jobo says

    02/03/2015 at 12:55 PM

    You are fierce!! I love pushups too 😉 Love throwing them into the middle of a straight arm plank series!

    Reply
  7. Annette@FitnessPerks says

    02/03/2015 at 10:58 AM

    Clapping pushups are tough, as are plyo pushups. We do them in GRIT & they are challenging!

    Great ideas here, Lindsay! <3

    Reply
  8. Hooked on Fitness says

    02/03/2015 at 6:42 AM

    The TRX pushup is another great variation that I love. You can adjust your feet in so many ways that it’s a never ending challenge!

    Reply
    • LCCotter says

      02/03/2015 at 7:59 AM

      oh yes, love TRX push ups and tucks!

      Reply
  9. jill conyers says

    02/03/2015 at 6:16 AM

    Push ups are one of my top 5 favorite exercises. A few years ago I never thought I would say that!

    Reply
  10. Arman @ thebigmansworld says

    02/03/2015 at 2:28 AM

    …..I hang my head in shame. My push ups are pitiful. I need this, stat.

    Reply
    • LCCotter says

      02/03/2015 at 8:33 AM

      what? i’m sure your buff, come on now. show us those guns! 😉

      Reply
  11. Jessie says

    02/03/2015 at 1:52 AM

    I was once able to bust out pushups like they were job… pre pregnancy that is. I’ve never done the tricep pushup that Kindal showed though. Thanks for the awesome roundup, beautiful!

    Reply
  12. Bre says

    02/03/2015 at 12:26 AM

    I can’t wait to try out the foam roller push ups for my next strength sesh! Push-ups are all over the place in my new program, so some variety to spice it up is awesome. Thanks for the ideas to power up.

    Reply
    • LCCotter says

      02/03/2015 at 8:33 AM

      yay bre!!! p.s. how are you?!

      Reply
      • Bre says

        02/07/2015 at 1:08 AM

        oh gosh! totally need to email you and fill you in after the last 6 months of what feels like total chaos! solo cross country moves are not easy 😉 totally worth it, but not easy. Starting to get back and connected to everyone I feel like I’ve lost touch with in the last half a year.

        Reply
  13. Krysten says

    02/02/2015 at 10:27 PM

    Definitely never thought to use the foam roller! That looks crazy hard!!!

    Reply
    • LCCotter says

      02/03/2015 at 8:00 AM

      it’s more balance, and i love it! haha crazy me

      Reply
  14. Meghan@CleanEatsFastFeets says

    02/02/2015 at 9:54 PM

    Holy crap, that push up with your feet elevated and your hands on a foam roller type thingy. Wow. Speechless, and that says a lot.

    Reply
  15. jennifer f says

    02/02/2015 at 9:44 PM

    . . . first master 30 pushups in a row . . . dang, woman! Can we take a break every 10?

    Reply
    • Molly Rose says

      02/03/2015 at 1:26 PM

      hahaha I thought the same thing!!

      Reply
      • LCCotter says

        02/03/2015 at 1:57 PM

        i’m sure you both are push up masters already. I’ve seen your guns! 😉

        Reply
  16. Abby says

    02/02/2015 at 6:24 PM

    These look awesome! I have been making Kelly do the push ups you’re showing with the T; it’s fun to change things up for him when he’s so strong with the basics.

    Reply
    • LCCotter says

      02/03/2015 at 8:30 AM

      woohoo go kelly!!

      Reply
  17. Sue @ This Mama Runs for Cupcakes says

    02/02/2015 at 2:35 PM

    Love this. I actually love tricep pushups. I started to love them when I learned how to Chatarunga in yoga! My fav. Pushups on the bosu are also great!

    Reply
    • LCCotter says

      02/03/2015 at 8:21 AM

      that’s a good one! love it!

      Reply
  18. Kim says

    02/02/2015 at 1:22 PM

    Love all of these!!! Push-ups on a stability ball (hands on the ball – close grip) are always a challenge for me!!!

    Reply
  19. Hayley@healthyregardshayley says

    02/02/2015 at 1:04 PM

    Oh my goodness I am going to have to try that foam roller one! Looks tough!

    Reply
    • LCCotter says

      02/02/2015 at 1:54 PM

      it’s a good one i love to hate. xxoo

      Reply
  20. Renee @ Bendiful Blog says

    02/02/2015 at 12:16 PM

    That decline foam roller one would cause me to smash my face I know it! Great post, I like these ideas. Especially the side tricep one.

    Reply
  21. Alysia @ Slim Sanity says

    02/02/2015 at 11:12 AM

    I’ve been working really hard on tricep push-ups. They’re SO TOUGH.

    Reply
  22. Dietitian Jess says

    02/02/2015 at 11:10 AM

    Man do I hate/love pushups. I’m trying to focus more on bodyweight training lately though so these variations are great!

    Reply
  23. Cat @ Breakfast to Bed says

    02/02/2015 at 11:08 AM

    I end up with a three year old or a cat on my back. It works for me. At Crossfit, my coach likes to balance his water between my shoulder blades because it’s ice cold, and he’s also related to me, so, butthead.

    Reply
  24. Marcia says

    02/02/2015 at 10:56 AM

    That pushup with feet on chair and hands on foam roller? I think I’d knock my teeth out!

    Reply
  25. Taylor @ LiftingRevolution.com says

    02/02/2015 at 10:50 AM

    You know my love of push-ups runs deep. Thanks for the shout out!

    Reply
  26. Kelly @ The Fit Skool says

    02/02/2015 at 10:19 AM

    These are great ways to improve pushup strength!! I secretly love the pushup 😉 I have practiced Pushups using different speed variations: slow ones, fast ones, slow down and explosive up. I fatigue quick but it has definitely helped my strength!

    Reply
    • LCCotter says

      02/03/2015 at 1:56 PM

      i need to work on slow ones!

      Reply
  27. Jen says

    02/02/2015 at 10:19 AM

    oh, I love the push-up. I’m having a push-up challenge on the blog starting next week. I love a push-up with a twist too!

    Reply
  28. Alison @ Daily Moves and Grooves says

    02/02/2015 at 10:14 AM

    Ooo pushups are my favorite, and I’m always looking for new ways to spice ’em up. Those elevated foam roller ones look killer!

    Reply
  29. She Rocks Fitness says

    02/02/2015 at 10:03 AM

    I am also a huge fan of chaturanga push-ups…They burn so good! Again, thanks for including me! XOXO

    Reply
  30. Livi @ Eat, pray, work it out says

    02/02/2015 at 10:02 AM

    Great tips! Thanks for sharing, I can’t wait to try some!

    Reply
  31. Chris says

    02/02/2015 at 10:01 AM

    I struggle with push-ups. Sometimes our workouts contains very high volumes of push-ups , like 100 or more, and my muscles get smoked and I am reduced to only knocking out a few at a time before resting. I like just the simple, basic push-up. Just have to remember to keep your elbows close to your body… that’s proper form!

    Reply
  32. Jody - Fit at 57 says

    02/02/2015 at 9:27 AM

    You know I love my pushups!!! I have a ton of pics & videos from way back when.. recently posted about my hands on the foam roller & feet on medicine balls! 🙂 Such a great all over upper body move AND CORE!!!! 🙂

    Reply
  33. Christine @ Love, Life, Surf says

    02/02/2015 at 9:06 AM

    OMG I would totally smack my face trying to do the foam roller push up! Love all these variations.

    Reply
  34. Erin @ The Almond Eater says

    02/02/2015 at 9:02 AM

    Omg that foam roller push up? Forget it–I’d be falling flat on my face 😀 Love the rest of them though and will have to try them out!

    Reply
  35. Lisa @ RunWiki says

    02/02/2015 at 8:48 AM

    I’m not a fan of push ups! I have TMJ and my left shoulder is weak, and it’s painful to do any upper body strength. My PT says that it is essential that I continue to work on building strength in that area, so I must press on! Great tips LC!

    Reply
  36. Annmarie Licatese says

    02/02/2015 at 8:47 AM

    Love t-push ups with weights or push up to renegade row….is it weird that push ups are one of my fav exercises?

    Reply
  37. Lisa @ Running Out Of Wine says

    02/02/2015 at 8:45 AM

    I’ve been slacking on push ups lately and this sounds like the perfect way to get motivated to start doing them again! I like the twisting one…and the one with the foam roller looks super challenging!

    Reply
  38. Laura @ Sprint 2 the Table says

    02/02/2015 at 8:15 AM

    I love push ups! For a while I was doing 50 a day and then trying to increase to 3 sets of 50. It sounds really hard, but I started only being able to do 10… it build quickly!

    Reply
  39. Laur says

    02/02/2015 at 8:12 AM

    LOL. If I tried to do the foam roller pushup, I can just imagine my face meeting ground haha!

    Reply
  40. Rebecca @ Strength and Sunshine says

    02/02/2015 at 7:55 AM

    Push-ups are one of my top 3 favorite exercises! I need to try them with my backpack on 😉 That would be fun!

    Reply
  41. Laura @ Mommy Run Fast says

    02/02/2015 at 7:53 AM

    I forget about the variations- love all of these ideas!

    Reply
  42. Maryea {happy healthy mama} says

    02/02/2015 at 7:27 AM

    I usually stick with regular push ups, but I love all these variations. I’m strangely weak in my upper half, so I definitely need to work these into my strength training!

    Reply
  43. Courtney Bentley says

    02/02/2015 at 7:26 AM

    LOVE the one with the pack on! I cannot wait to try these on my upper body day! Thanks for all of the fun variations xo C

    Reply
  44. Angela @ Eat Spin Run Repeat says

    02/02/2015 at 7:21 AM

    Ooh you know I love my push-up variations and your decline one with the foam roller sounds amazing! My gym was closed this morning because of the snow storm we’re having, so I might attempt a few of these at home during my lunch break today!

    Reply
  45. Maria @ Pappa Don't Preach says

    02/02/2015 at 7:18 AM

    I love all these ideas!!! Push-ups are so fantastic for building strength, yet I find so many women are intimidated by them.I did some yesterday…single leg decline! LOVE!

    Reply
    • LCCotter says

      02/03/2015 at 1:55 PM

      ohh single leg? You go girl!

      Reply
  46. Karen Loves to Run (@karenlovestorun) says

    02/02/2015 at 7:07 AM

    WHOA! The pushup with the foam roller looks intense! I do not like pushups but make an effort to do them because I know it makes me stronger.
    Karen @karenlovestorun

    Reply
  47. Michele @ paleorunningmomma says

    02/02/2015 at 6:52 AM

    We have a snow day today so I’m good time to try a few of these! My son on my back will take care of the back pack one 🙂

    Reply
  48. Tina muir says

    02/02/2015 at 6:42 AM

    AAHHH man, I can barely do a push up as it is…..but I am getting stronger, so maybe in the future I WILL need these!! You are so strong, I love it!

    Reply
  49. SuzLyfe (@suzlyfe) says

    02/02/2015 at 6:35 AM

    I’m actually super duper intrigued by the side triceps push up. What a great way to make sure that you are actually doing a triceps push up rather than allowing yourself to fall back to a regular push up. And a great progression for it as well. Totally stealing some of these for my clients!

    Reply
  50. misszippy says

    02/02/2015 at 6:29 AM

    Ya know, I love push ups, but…I must confess that I stick to the same old, same old. This is a great way to throw some variety in!

    Reply
  51. Megan @ Skinny Fitalicious says

    02/02/2015 at 6:20 AM

    These are great tips! I’m not as good at push ups as I want to be. They’re not my favorite thing to do. Now that I have something wrong with my elbow I have to be careful too.

    Reply
  52. CARLA says

    02/02/2015 at 5:50 AM

    OOOH I LOVE THE ONE WITH THE PACK ON!
    I shall mimic here with my goldendoodle 🙂

    Reply
  53. LInda @ theFitty says

    02/02/2015 at 5:45 AM

    Oh my gosh, that pushup with a chair is amazing–I have to try it.

    I recently did a clapping pushup! 😀 I didn’t ever think that was possible.

    Reply
    • LCCotter says

      02/03/2015 at 1:54 PM

      dang! impressive Linda!

      Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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