Advanced Exercises 4:
​Pushups Variations
Weighted Pushups
Pushups with a plate on your back. Putting one leg in the air keeps your lower back straight by preventing your hips from dipping downwards.
Plyometric Pushups
Push yourself up with enough force that your hands come off the floor. Great for building strength in the chest, shoulders and triceps.
Plyometric Spider Pushups
Plyometric Spider Push-ups consist of two things: (1) a plyometric push-up, and (2) bringing a knee up toward the elbow on the same side, as you lower yourself down into the Pushup. This is a difficult exercise, not a lot of people can do it. This is a great exercise for athletes who need to develop explosive strength in their upper bodies.
Clock Pushup
Your feet are stationary as you walk around in a complete circle with your hands doing Pushups. One revolution equals 1 hour. How many 'hours' can you do? Try 3x in one direction and 3x in the other direction (6 "hours")
Weighted Clock Pushups
If you think regular clock Pushups are tough, then these are really hard. The added weight, of course, makes it more challenging but balancing a plate while doing walking Pushups in a circle is very difficult! This really challenges your core.