Published on Jul 9, 2018
Thomas Delauer here – senior trainer and nutritionist for SixPackAbs.com. Today, I’m breaking down my top 3 push-up variations and giving you the science behind how these exercises work to get you into the shape you deserve to be in.
Push-ups are great since you can do them just about anywhere – at home, while traveling, at the office, or anywhere with some flat open area.
0:28 – “Body Through Space” – Whenever your body is in motion and traveling from one point to another, you are engaging the whole body and really engaging in what true fitness is all about.
And, if you haven’t already checked out my free video I just posted on my website breaking down the science behind the #1 intermittent fasting protocol I personally used and have helped thousands use to get into the best shape and health of their lives, make sure to check it out here now.
1:12 – Push-Up Variation #1: Alternating Medicine Ball Roll Over Push-Ups – 10-12 Reps per side.
Start by placing a large, non-bouncy medicine ball to your left side while down in a push-up position. Place your left arm on top of the medicine ball, with the right hand planted on the floor. Complete 2 push-ups from this position, then roll the ball over to your right side and do the same. This variation is great in helping your shoulder flexibility.
3:15 – Push-Up Variation #2: Stacked Incline Bench Push-Ups – 10-12 Reps
Get a bench or elevated surface to place your feet on top of and get into a push-up position. Next, I want you to stack your feet – one on top of the other. This variation unlocks your hip flexors and makes this push-up also a core exercise. When you feel like you may be losing your balance, make a break, then place the other foot on top.
4:38 – Push-Up Variation #3 – Spiderman Push-Ups – 10-12 Reps per side.
Get into a regular push-up position. When at the bottom of the push-up, you’ll then bring your left knee up to your left elbow, then rise back up to the start position. The isometric hold at the bottom utilizes time-under-tension and makes a push-up not just a chest and shoulder but core exercise as well. For an advanced version, double up the knee-to-elbow motion on each side before going back up.
These push-up variations are also designed to reduce your risk of anterior pelvic tilt that can cause unwanted lower back pain and posture issues.
As always, keep it locked in on the channel, and don’t forget to: “Like” “Share” & “Subscribe to SixPackAbs.com
I’ll see you next time,
P.S. Make sure to Like & Share this video on Facebook: https://youtu.be/oR8eXPY7VXE