Check out 4 push-up variations better than the original.
We are not going to lie, the push-up is one of the best bodyweights exercises a person can do. Certainly, it should be in your training routine for upper body hypertrophy. Although it has amazing benefits, it is also not the kind of exercise you should be doing constantly to keep getting stronger.
That is why you need to know some push-up variations better than the original to unlock its true potential and that is what Jeff Cavaliere aims to do.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
In a video, he shared 4 push-up variations better than the original. Check it out.
4 Push-Up Variations Better Than the Original
Before getting into the 4 push-up variations better than the original, you should understand why the traditional push-up is not the greatest for the chest. The push-up is, overall, a chest exercise, but it limits how much movement you can have when your hands are planted on the ground.
This setup doesn’t allow for you to get a full chest contraction, namely the horizontal adduction at the shoulder. This is why there are push-up variations better than the original as they allow for that full pec contraction to get the best result for your chest.
Related: Push-Up 101: The Best Guide
1. Banded Crossover Push-Up
Anchor a resistance band to something sturdy on your side and hold it with one hand when you get into the position of the traditional push-up. Perform one normal push-up and, as you are ascending from the ground, lift your hand that has the resistance band, cross your body, and place it on the opposite hand.
The resistance band adds overload and the crossing of the hand adds the missing element a traditional push-up simply does not have.
2. Rotational Push-Up
If you don’t want to, or can’t, use a resistance band, then the rotational push-up is a simple tweak you need to do to make the push-up a better exercise. Simply change the position of your body relative to your hands at the top of the movement.
It is small, but you will be adding adduction, getting more chest contraction.
Source: Sam Owoyemi on Unsplash3. Isometric Physio Ball Push-Up
If you don’t want to rotate your body or have difficulties because of some pain or discomfort, you can add a physio ball and perform the push-ups while using it as your point of contact. You won’t be placing your hands on top of the ball, but rather on the side of it.
By holding your entire body weight by contracting your pecs to hold the ball from the sides, you will be hitting that chest adduction that we talked about. This simple tweak is why the isometric physio ball push-up is in this list of the 4 push-up variations better than the original.
4. Knee-Drag Push-Up
Get your feet on a platform to elevate your lower body relative to where your hands are. This variation will ignite your abs, but also prolong every time that a rep takes, making the exercise more effective than traditional push-ups.
And those were 4 push-up variations better than the original according to Jeff Cavaliere. If you want to have a full explanation of each of these movements and how to perform them, click on the video below.
VIDEO – 4 Push-Up Variations Better Than the Original
Do you want to keep improving your upper body besides just doing these 4 push-up variations better than the original? Then check out this curated list BOXROX has selected for you.
Upgrade your knowledge and continue your fitness journey!
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Image Sources
- Bodyweight Exercises: Sam Owoyemi on Unsplash