5 Push-up Exercises For Climbers (Part 2)
I believe Salt-N-Pepa said it best- “Push It Real Good!” I hope after reading my first piece on push-ups that you’ve been pushing real good!!! Part 1 focused on push-up exercises that require no equipment. Part 2 will include more challenging variations—some using equipment like rings and exercise balls.
#1 Knee to Elbow Push-ups
I really enjoy this variation because it challenges your flexibility and obliques. For this exercise, you will start in the standard push-up position (see Part 1 for more details on that). Next, bring your right knee to your right elbow until they lightly touch. Return to your original starting position and do a standard push-up. Then, repeat on the other side, bringing your left knee to your left elbow until they touch. Return to the starting position and do another push-up. This is one rep!
#2 Decline Push-ups
Almost any variation of a push-up can be completed in the decline position, making the push-up more difficult! In the video, I use an exercise ball, which increases the amount of ab muscles you use during the push-up. If you want an easier decline push-up, I suggest using a stationary object like a chair or stairs. The more your feet are above your head, the more difficult the decline push-up!
#3 Ring Push-Ups
The rings are my absolute favorite work-out tool! They are incredibly versatile and can make so many floor exercises more difficult. Push-ups in the rings are great because you can adjust the height of the rings to adjust the difficulty of the push-ups. The lower to the ground the rings are, the harder the push-up is. You can also adjust the width of the rings, to make them narrow or wide grip!
#4 Balance Board Push-ups
Another difficult push-up variation is the balance board push-up. Despite the small surface area on top of the board, you can still adjust the position of your hands on the board. If you place your hands close together or far apart, different muscles will be worked. However, I do NOT recommend putting your fingers around the edges of the board as I do in the second half of the video. If you lose balance, you will smash a finger or two!!
#5 Stacked Feet Push-ups
Wanna take any push-up variation to the next level? Try it with stacked feet!! Having only one foot on the ground will force more weight to your shoulders and core, making the push-up more difficult!
What do you do to make your push-ups harder? Share your favorite push-ups in the comments!!
Now that I’m exactly six months post-op from lower back spinal fusion surgery, my workouts are shifting. Initially, I stuck to body weight and light weight resistance to keep pressure off the bone. Now, I’m finally getting back to heavier weights and more of my pre-surgery workouts. So with that my series on spinal fusion recovery comes to end! But don’t despair, I have a few last exercises to share!