5 ADVANCED LEVEL PUSH UP VARIATIONS 

AND THEIR PROGRESSIONS




Are you tired of those beginner level push ups and you've also mastered the intermediate level push ups and consumed all the push up benefits.  So now it’s your time to switch to advanced  level push ups variations to get your core tight and pump up your chest muscles just by using your body weight without any other equipment like a stability ball or a push up rod .


 Many will tell you about those superhuman push ups like “L-sit to handstand “ and the way to do it but the truth is that such push ups cannot be executed through a process, the only way to achieve it is to follow a proper progression and give sufficient time to each of them from starting position to ending pose. 


Today we will discuss some of the advance push up variations and their progressions. I will not tell you the steps which will help you attain this exercise but I will tell you certain intermediate level and basic level push ups which will help you in reaching the shoulder strength you need to have if you want to execute those advanced push ups.


To gain that shoulder strength you might do some stuff like throwing medicine balls and javelin but this article is all about no equipment exercises and thus push ups using your own body weight is the best way to achieve the shoulder strength.





PLANCHE PUSH UP




The first progression to this complex exercise is diamond push ups, it will help you build strength in your chest to give you that explosive strength that you need to have to execute PLANCHE PUSH UPS. to know more about diamond push ups- click here.


The next progression is pseudo push ups to execute this you simply need to go to regular push ups and put your palms as such your middle finger faces outwards and then perform a push up, this will help you in gaining superb strength in the inner muscles of your shoulder which are located near your armpit. 


Next is 90 degree push ups, to execute this you simply have to go to pseudo push up pose and then lean forward in such a way that you’re able to lift your legs above the ground for a second, this time will increase as you practice more. This progression will help you in attaining full range of motion while doing the planche push up.


The last one is explosive push ups, this is one of the most simple progression you will ever try. All you need to do is get on the regular push up pose and performa push, while coming back up try to lift your palms above the ground to attain that explosive strength.  


These progressions are enough for you to achieve that planche push up within a month(if practiced regularly)



ONE-ARM PUSH UPS


Archer push ups are the best progression you can have for achieving one arm push ups. It can be done by getting on standard push up pose and extending your arms wider than the shoulder width, now lean on one side keeping your other arm straight to do an archer push up. To know more about archer push up click here.


The next thing that you need to look for is to perform regular push ups with decreasing the space between your palms to get used to the close center of mass, you can also use diamond push ups for that purpose. After doing this for a month you are ready to go with one arm push up. Try to focus on internal rotation of your arm to execute these push ups perfectly.




SUPERMAN PUSH UPS




Explosive push ups discussed above are the best progressions to master if you really want to do almost every advance push up variation. Same goes with the superman push ups, try explosive push ups to achieve that bench pressing like movement which will help you in gaining the height to extend your arms and legs in air.


You also need to practice clap push ups to master the movement of superman push ups to know more about clap push ups click here



HANDSTAND PUSH UPS




Pike push ups are the first exercise which will help you in getting used to that pressure on arms and shoulders.  To know more about pike push ups click here.


Then you can go one a level up with putting your legs on a surface above the ground and then perform push with the same pose as pike push ups


Next thing you have to do is to try the handstand push up with the help of the wall, lean yourself with the wall and try to control your body balance with your fingers and palms.


Practising like that for a month will for sure take you to the handstand push ups.



KUKI PUSH UPS



To execute kuki push ups, all you need to have is superhuman explosive strength. The clap push ups discussed above are the best move to start the progression towards the kuki push ups. 


The next exercise you can do is go with the explosive push ups to increase your explosive strength and time in the air.

 

By practising the above progressions for a month(if you’re a beginner) you will be able to perform kuki push ups. To know how to do kuki push up click here


That's it, if you're able to complete the above discussed workout, you are on your way to get those advanced level push up variations which will provide you with an awesome personality. There are no certain restrictions on diet but still you have to look over your diet. click here if you want the perfect consumables which will not only help you in getting faster results but will also help you in increasing your immunity.