At Performance Herts, we like to say 'success leaves clues'. The push up is an exercise that's been used as long as exercises have been performed - all you need is yourself, gravity and some kind of surface (which unless you're in space, you pretty much always have access to). Here are a few simple variations to this classic movement, give them a go the next time you train!
Progressions
Weighted: Add a weight plate to your back to complete your sets with. By increasing the amount of overload, we recruit more fast twitch muscle fibres compared to a standard push up.
Reactive Power: hurl yourself into the air each rep. Encourages rate of force development in order to leave the floor, as well as increasing output throughout the entire range of motion as you don't decelerate during the upward phase.
Decline: elevate your legs on a bench. Increases anterior deltoid recruitment and features higher demands of the upper chest compared to regular push ups.
Banded: Wrap a band around your back, hooked onto both hands. The resistance increases the further you push, forcing you to accelerate and increasing your rate of force development.
Regressions
Not quite ready for some of the progressions outlined above? No worries! Here are two simple regressions you can use to build a base!
Incline: place hand on a bench. By elevating our torso, we reduce our relative workload for the upper body, making the movement easier.
Eccentric Only: Slowly lower yourself to the floor and reset however you need. We are stronger in the eccentric phase of movements, take advantage of that as you build a base of strength in the movement.