Why Not Try Some Different Push Up Positions?

The push up is a both an exercise and test that I will commonly assess and prescribe for clients in their training program because it develops upper body strength and the ability to brace/hold their trunk in a stable position.  The thing about the push up is that it can get very boring quickly if you are performing the same type of movement over and over again. Once you have mastered the technique of the push up and also being able to push your body away from the floor against gravity, then we need to look at how we can add some movement variability into the push up exercise.

The reason I like to play around and vary the push up exercise is that we can then look to change hand and feet positions which requires you as the individual to modify and adapt to being able to build strength through different ranges of motion against gravity.

Below are some examples of how you might like to try and vary up your push up exercise routine.   So next time, rather than performing 5-10 sets of 10-20 push ups, perhaps look at splitting your push up program it 2 sets 10-20 push ups for 5 different variations.  Your body will thank you as you put it in new positions and will respond by developing greater strength and power.


Dynamic Push Up With Varied Hand & Foot Positions – This push up routine is great for building explosive strength and should only be performed in you are competent at performing the push up.


Push Up With Leg Driver


Push Up With Finger Loading


Dynamic Medicine Ball Push Up V1


Dynamic Medicine Ball Push Up V2


Integrating A Dynamic Push Up To Shoulder Stability Exercise


Dynamic Speed/Power Push Up With Hand Touch

These are just some of the examples of how you can you can vary your push up routine.  Be sure to check out many others at Osteopath Heath Williams Instagram Account @osteoheathprinciple4osteopathy.

This blog was written by Osteopath Heath Williams of Principle Four Osteopathy.


Principle Four Osteopathy

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.