So you’ve mastered the regular push up and want to make it more intensive.
How do you make the push up harder?
To make a push up more intensive, you need to leverage more of your bodyweight off your feet and onto your upper body.
One Leg Push Up
Starting in the standard press up position, take one leg off the ground and put your toe onto the heel of the other foot. You now have only 3 points of contact with the ground and will need to work harder to maintain the form when raising and lowering your body.
This also works the core muscles more as you have to brace more to hold the position. To increase the intensity further, move your leg further away from the ground.
Decline Push Up
Raising your legs of the ground while performing the normal push up will transfer more of your body weight to your upper body and work the chest and triceps more extensively.
The decline push up will also focus on the upper portion of the pectoral muscle, whereas the standard push up utilises the middle area of the pectoral muscle most.
The higher you raise your legs, the more body weight your upper body is pushing and the harder the push up will become.
The most difficult type of decline push up is the handstand push up. You guessed it you do a handstand and lower your entire body weight towards the floor, raising back up by straightening your arms.
The handstand push up requires a great deal of balance and strength to execute correctly. Doing a handstand alone requires a lot of practice and a well developed core.
Now you know how to make your push up workout harder!
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