Push Up Exercise & Progressions

The push up is probably one of my favourite upper body strength exercises and tests for strength/endurance to bodyweight ratio for horizontal pushing because it requires no equipment and anyone can do it.

Some of my favourite push up exercises and progressions include:

Standing wall push up –> Decline Push up –> Floor push up (from knees) –> Push up (from feet) –> ROM challenged push up (hands on paralletes) –> Stability challenged push up (bosu ball, trx, rings) –> External load + ROM increased + stability challenge. 

There are literally 100’s of different ways a push up can performed.  Other variables that I will often play around with include hand position (close, narrow, offset, external and an internal rotated position), foot position (narrow, wide, single leg), Ipsilateral loaded push up position (more weight on one upper limb i.e. archers push and variations), travelling push ups (spiderman).  I will also incorporate push ups with other exercises i.e. push up to superman, push up plyometrics (claps etc).  So you can change up the complexity of the push up, change up the speed and power side of things, changes up the sets, reps, stability and range of motion.  Therefore you could literally do push ups for 60 minutes by varying so many of these training variables.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy.  Heath has a particular interest in exercise rehabilitation and strength and conditioning.  He has completed ASCA Level 2 Strength and Conditioning Course, Powerlifting Association Level 1 Coaching Course, FMS and many more.  For all of your injury treatment and management needs, touch base with us at www.principlefourosteopathy.com.  Principle Four Osteopathy are one of Melbourne City CBD and Docklands leading osteopathy clinics.