Are you in love with pushups yet!? I hope in the last couple of weeks with the featured variations, you’re starting to fall in love with this amazing exercise. I love pushups because they not only challenge the arms and shoulders, but also the core. They’re almost the perfect exercise. If you missed my last two post on push up variations, click here for the post from August 13th, and click here for the post from August 20th. Today I want to teach you about the stacked-toe pushup, alternating leg lift pushup, and spider pushup. Each of these would be a progression from the modified pushup.
Stacked-Toe Pushup
1. Start with your hands slightly wider than shoulder-width apart and in line with your chest.
2. Straighten your legs and place the toes of one foot on the heel of the foot on the floor. Keep your legs straight.
3. Lower your chest toward the floor with your arms and elbows pointing away from your body.
4. Push up, so that your arms are straight but your elbows aren’t completely locked.
5. Squeeze your glutes and brace your abdominals throughout the pushup. Do not allow your lower back to sag or your hips to pike upward during the downward phase.
6. Change foot position and repeat.
Alternating Leg Lift Pushup
1. Lie face down on your mat with your hands slightly wider than shoulder-width apart and under your chest. Keep your fingers straight and your legs straight and slightly apart with your toes supporting your feet. Your weight should be on your hands and toes.
2. Keep your body straight as possible, with your eyes focused straight down and your neck in a neutral position.
3. Extend your left hip to lift your leg off the floor, keeping your knee straight.
4. Lower your chest towards the floor with your arms and elbows pointing away from your body.
5. As you push up, lower the extended leg to the floor while you simultaneously lift the opposite leg.
6. Squeeze your glutes and brace your abdominals throughout the pushup. Do not allow your lower back to sag or your hips to pike upward during the downward phase.
7. Repeat alternating legs.
Spider Pushup
1. Start with your hands slightly wider than a regular pushup. Get on your toes and place your feet as wide as it feels comfortable.
2. Keep your body as straight as possible, with your eyes focused straight down and your neck in a neutral position.
3. Lower your chest toward the floor with your arms and elbows pointing away from your body.
4. Push up so your arms are straight but your elbows aren’t completely locked.
5. Squeeze your glutes and brace your abdominals throughout the pushup. Do not allow your lower back to sag or pike upward during the downward phase.
Next Wednesday will be my last week featuring the amazing pushup! Don’t miss it!
Do you know someone who needs more pushups in their life? Please share this post with them!
~ Chalene
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