I need a more effective push-up

[Nick_UKWC]

I can now do 3 x 30 elevated push-ups (body parallel to the ground when my elbows are locked out) and I'm not really interested in doing any more. As far as I can see more of them will just build endurance and not strength - mind you I'm hardly an expert.

 

So, any suggestions? I guess I need more resistance, do I just keep raising my feet till I'm doing handstand push-ups?

[kimura_guy]

Have someone small (a child maybe?) sit on your back while you are doing regular pushups.

 

KG

[benkendrick]

Change your hand positioning to work different muscle groups. There are many different ways of doing push ups.

 

You can spread your hands further apart. Bring the closer together (i.e. the Diamond Push-up). Do them on your knucles (to build the wrists). Turn your hands in-ward. Do them one handed. You can even do them from a hand stand, etc...

 

Or you can do my favorite type of push up by turning your hands so the palm faces up and the fingers are pointed inward (Your weight is supported on the backs of your hands)...

[Hawkeye]

Add weight to whatever type of pushup you are doing. You add weight to the bar (or stack) for greater resistance when you bench press so if you can come up with a way to safely add weight to yourself when you do pushups, you will see the same benefits. It works with a wide variety of different exercises (such as squats, lunges, crunches, etc.) as well.

[The Saint]

Try adding dips and chin ups to your workout, it will add variety to your work out and strenghten different muscles in your arms and back.

[Hudson]

How are you doing them currently? Try keeping your elbows tucked in at the side, doing them with your fingers pointing back, with weight, etc;.

[MMA-B28]

Sometimes, I set my dumbells on the ground shoulder width apart and hold them while I do my pushups. I found this helps me get the extra extension on the way down like a bench would. Also I hear putting your feet on one of those exercise balls and doing pushups is good. I've tried it though and it's hard to ballance, I geuss it takes some practice.

[Nick_UKWC]

I think the fact that it's hard to balance is what makes it good - it builds all the supporting muscles.

 

Probably would have helped if I mentioned I do everything at home, and it's body weight only. Don't have access to a gym...or and small people to sit on my back lol

[Hudson]

Yeah, the only problem with raising your feet is its targeting different muscles. Eventually they'll be delt pushups. I'd invest in some dumbells if you don't have a gym.

[busling]

* Hands just out past shoulders, as you come half way down, drop all of the way to just above the ground, then push up as normal.

 

* Hands just out past shoulders, push up and clap your hands, then put them back out past your shoulders.

 

* Feet out wide, hands just out past shoulders. Start with shoulders low and bum up high, push your bum down as you push your shoulders up and out. Then reverse the movement. (These are pretty tough)

 

* Put your hand on top of a large medicine ball and do normal push ups. #

 

* Put hands out past shoulders and have one hand on a small medicine ball.#

 

#I know you said you dont have equipment, however these are good exercises for building your core strength at the same time.