3 Ways to Take Your Push-Ups to the Next Level



Push-ups are one of the best exercises ever created and could very well make the case for the best ever!

 

Push-ups have been around as long as the idea of exercising has, and one of the best reasons that it is so popular is because it doesn’t require any special pieces of equipment, any fancy tools, or any huge amount of space to get them done. Literally the only piece of equipment that you need to perform a push-up is your body. That’s it. Nothing else, and that is what makes a pushup such a staple in training programs all over the world. You can perform them anywhere and no matter how fit you are, you can always find new ways to challenge yourself during a push-up, such as increasing the speed, changing the range of motions, switching around your hands, or even wearing a weighted vest.

 

Many people think that a push-up is literally performed one of two ways: On the knees (Modified) or off the knees (Regular).

 

But did you know that there are literally dozens of different types of push-ups that you can perform such as dive-bomber push-ups, back fly push-ups, core push-ups, incline push-ups, decline push-ups, in and out push-ups, and chest fly push-ups?

 

There are several dozen more that you can perform when you add in cool tools and pieces of workout equipment such as your Total Gym FIT, a TRX, a BOSU Ball, a Core Tex, or a stability ball.

 

With so many different varieties of how to do a pushup, it is no surprise that the push-up is not going anywhere anytime soon and that people are constantly looking for new ways to improve them.

 

In fact, did you know that there are various ways to improve your strength and take your push-up to the next level by using your Total Gym FIT?

 

Well, if you didn’t know, then today is your lucky day, because below you will find three of the best ways to elevate your push-up performance using your Total Gym FIT as little as two days per week.

 

Try the following three exercises on your Total Gym Fit for the next four weeks to improve your push-ups and watch how much stronger you’ll get, how much your muscular endurance improves, how your range of motion increases, how your form gets better and better, and how many more reps you are able to get in.

 

One Arm Fully Extended Chest Press

Recommended Reps: 3 Sets, 15 Reps on Each Arm

Sit up straight with good posture facing away from the Total Gym FIT. Grab onto the handles and push out directly in front of you. Leave one arm fully extended and chest press with the other arm to complete your first rep.

 

Then, repeat the exercise for the suggested amount of reps to complete the set. Remember to press out fast but to come back in slowly to control the movements and maximize the muscle contractions.

 

Chest Fly

Recommended Reps: 3 Sets, 15 Reps

Sit up straight with good posture facing away from the Total Gym FIT. Grab onto the handles, slightly bend the elbows, and start with the arms straight out to the side. Then bring your hands together in front of you in a clapping motion.

Remember to squeeze your pectorals as you move your hands together, but to relax back slowly to the starting position.

 

Extended Tricep Throwback

Recommended Reps: 3 Sets, 15 Reps

Sit up straight with good posture facing the Total Gym FIT. Grab onto the handles with your arms fully extended downwards next to your body. To begin the exercise, pull your body upward on your Total Gym FIT as high and fast as you can with your arms still fully extended and taking your hands past your body.

 

Next, slowly bring your arms and hands back to the starting position right next to your body to complete your first rep. Then, repeat the exercise for the suggested amount of reps to complete the set.

 

So that is it! Simple, right?

 

It’s amazing to see how a little bit of effort can go a long way with improving your long term performance and health. The above exercise program is recommended at two days per week for four weeks but can be performed up to three days per week to achieve results quicker.

 

So without further ado – let’s get to work, take action, and let’s get started today! Good luck with improving your pushups and as always, we would love to hear how this program has worked for you on your fitness journey to be better and do better!

Mike Robinson

Mike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

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