Push-Ups for Stability
Slide board band push-ups: These increase muscle tension around
the shoulder joint by forcing the posterior shoulder muscles to
contract by resisting the band pulling the hands together. Many
people who can't perform a normal push-up due to shoulder pain can
successfully perform this variation pain free.

You'll need a slippery surface, as the friction created by the
ground offsets the pull of the band. If you don't have a slide
board, use socks on a tile floor.
T- Stabilization push-ups: This push-up was influenced by the
spinal stabilization protocols laid out by Stuart McGill. It's
great for developing awareness and stability of the torso and
shoulders. The key to performing the T-stabilization push-up
correctly is to keep the pelvis and shoulders rotating at the same
rate.






This exercise can also be used to assess spinal stability and
torsional control.
You can further progress this exercise by bringing the feet
together. This reduces the base of support and increases the
stabilization demand.


Push-Ups for Hypertrophy
When training for hypertrophy, we want high volume and constant
muscle tension. Here are two unique variations that hit the
spot.
Swiss ball squeeze push-ups: The key is to place your hands
lower on the sides of the ball than with normal Swiss ball
push-ups. This small change ups the difficulty by forcing you to
squeeze the ball hard in order to avoid falling. The squeeze
creates a tremendous amount of tension on the pectorals, shoulders,
and triceps. A weight vest or elevated foot position can be used to
increase overload.


Normal ball push-up


Ball squeeze push-up
Arco wheel push/fly-ups: These are just plain tough! The
combination push-up and fly really maximizes chest and shoulder
recruitment. You'll soon find out that this movement demands a lot
of torso strength and control. A weight vest can be added for
additional torment.








Push-Ups for Strength
When it comes to building strength, I haven't heard of many
coaches incorporating push-ups. This is likely because they don't
feel it provides enough overload. In general, I'd have to agree.
However, there are a couple of styles that can humble even the
strongest athlete.
One-arm push-ups: The one arm push-up is the king at developing
incredible upper body strength and torso stability. But when did
you do them last?
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Because of its difficulty, here's a three-stage progression
strategy consisting of one-arm planks, lock offs, and rollovers to
help you conquer it:

1. The one-arm plank develops the body awareness and torso
control required to perform the one-arm push-up
successfully
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The goal is to maintain a flat pelvis and avoid rotation at the
pelvis and lumbar spine. Start with a wide base of support and
progress to a closer base which requires more torso stability.


Easier


Harder

2. Lock offs build from the stability developed with the one-arm
plank and add some single-arm strength. This stage also develops
the ability to "lock off" at the top position, hence the
name.


3. Now that a solid foundation of torso stability and lock off
strength has been achieved, we can add the rollover push-up. The
rollover push-up can be done in alternating fashion or one side at
time.
This exercise teaches correct body positioning and builds the
strength required to push out from the bottom of the one-arm
push-up while still allowing some assistance from the other
arm.

In order to ensure proper strength progression, gradually shift
the work load to the arm on the side you're leaning toward (the
working side).
Once you're able to achieve a 90:10 weight distribution on both
arms for at least six reps, you'll be more than ready to perform
the full one-arm push-up.
Weighted feet-elevated push-ups: If one-arm push-ups aren't your
style, then try these. This push-up can actually develop
hypertrophy or strength depending on the training scheme used. Use
a heavy enough plate and your abs will be barking at you, as well.



Push-Ups for Power Development
One of the popular push-up exercises used for improving power is
the clap push-up. This exercise is great for developing explosive
pushing power.
However, the constant pounding on the wrist from the landing is
a concern for some athletes, like wrestlers and football players.
They're constantly being thrown down, having to break the fall with
their wrists.
The last thing you want is an exercise that replicates something
an athlete does too much of already — especially one with a
high risk to benefit ratio.
Luckily, there are some great alternatives that are just as
effective at developing explosive pushing power while limiting the
impact on the wrists.
Box jump push-ups: A closer, shoulder-width hand position
provides more carryover to sports like wrestling and football.
These are best performed for 4 to 5 sets of 3 to 6 reps and can
easily be progressed by increasing the height of the
box.

Swiss ball ricochet push-ups: Ah, one of my favorite exercises
to develop explosive power and speed. Perform these for 8 to 15
seconds at max speed, maintaining ideal spinal alignment
throughout



Metabolic Push-Ups
The concepts of metabolic and power endurance are in the baby
steps of exploration. In most sports, athletes are required to
continuously explode and repeatedly produce power, sometimes for
hundreds of reps.
This type of power endurance can't be developed with traditional
5 x 5 methods and requires specialized protocols. Below are two
that'll ensure you're the last one standing when the smoke
clears.
20/20/20 push-ups: This circuit is easy to remember and doesn't
require any additional equipment. It's typically used at the
beginning of a power endurance phase.
Perform the following with no rest:

• 20 seconds of push-ups

• 20 seconds of paused push-ups (hold the bottom
position)

• 20 seconds of clap push-ups
Rest one to three minutes.
The JC push-up circuit: I learned this phenomenal protocol from
my good friend and colleague, Juan Carlos Santana. You're going to
need a medicine ball for this one.
Perform as a circuit with speed:

• 5 to 10 medicine ball lock offs on each
side


• 5 to 10 medicine ball crossover push-ups on each side
(alternate sides)


• 5 to 10 medicine ball close-grip push-ups


• 5 to 10 medicine ball drop and returns

Rest one to three minutes.
Start with five reps and progress one rep a week until you're at
ten.
Both of these metabolic protocols can be progressed so that you
can complete two to three rounds without rest. At one time, I was
able to complete five rounds of the JC circuit straight through. My
chest, shoulders, and arms never looked better. Not to mention my
abs were sore for a week.


Bonus Exercises!
I wasn't going to include the following variations, but I
wouldn't sleep at night if I didn't.
Sprinkle these in to add some new flavor to your
training.
Dove tail push-ups: Gradually increase your depth every rep for
three reps. Go down 1/3, then 2/3, and then full range of motion.
One time through is one rep.

Yoga push-ups: This is usually used as a warm-up because it's
great for developing mobility in the shoulders, T-spine, and
ankles. You want to achieve thoracic extension by driving the
shoulder blades together and the head toward the knees. Additional
effort should be made to drive the hips up and back while driving
the heels down to the floor.

Spiderman push-up: Here's another great way to give your upper
body a shock without having to use any additional equipment. The
Spiderman push-up is one of my personal favorites. It's also very
popular among rock climbers and grapplers because it resembles the
weight shifting required in their sports.



Final Thoughts
As promised, I've provided you with a wide variety of push-ups
that can easily be integrated into any program. But, I'd like to
mention that this article is about more than just the push-up. It's
about value.
Exercises are tools and certain jobs require certain tools.
These days, we believe that the tools make the job and that the
more we have, the more we can accomplish.
But, it isn't about giving you additional tools. It's about
knowing more about the ones you already have. And most importantly,
it's about learning how to use them for new jobs.


About the Author

Nick Tumminello is a highly sought-after expert in the field of
human performance training and owner of Performance University in
Baltimore, MD. Nick consults with numerous clubs around the country
and regularly works with clients of all levels from professional
athletes to physique competitors. Feel free to contact him through his website.

Nick is also the developer of the Core Bar, and has produced
numerous DVD's including Secrets of Self Joint
Mobilization, Secrets of Self Myofascial Release and Warm-Up
Progression Vol. 1 & 2, all of which can be purchased
online.



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