20 Dynamic Exercises for an Enhanced Push Up Day

Introduction:

Welcome to our comprehensive guide on 20 dynamic exercises that will take your push up day to the next level. Push ups are a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. By incorporating these “20 Dynamic Exercises for an Enhanced Push Up Day” into your routine, you’ll not only increase your strength and endurance but also add variety to your workouts. Let’s dive into the 20 exercises that will help you achieve an enhanced push-up day.

1. High Plank Shoulder Taps:

• Begin in a high plank position with your hands directly under your shoulders.
• Keep your core engaged and your body in a straight line.
• Lift one hand and touch the opposite shoulder, then repeat with the other hand.
• Perform 10 to 12 taps on each side, focusing on maintaining stability throughout.

2. Incline Push-Ups:

• Set up an inclined surface, such as a bench or step, at a height that challenges you.
• Place your hands shoulder-width apart on the surface and step back into a plank position.
• Lower your chest towards the surface, keeping your elbows at a 45-degree angle.
• Push back up to the starting position and repeat for 10 to 12 reps.

3. Decline Push-Ups:

• Similar to incline push-ups, set up a decline surface by placing your feet on an elevated platform.
• Assume a high plank position with your hands on the ground.
• Lower your chest towards the floor while keeping your body aligned.
• Push back up to the starting position and repeat for 10 to 12 reps.

4. Wide Grip Push-Ups:

• Assume a standard push-up position with your hands wider than shoulder-width apart.
• Lower your chest towards the ground, maintaining a straight line from head to toe.
• Push back up, focusing on engaging your chest muscles.
• Perform 10 to 12 repetitions, adjusting the width of your hand placement to suit your comfort level.

5. Close Grip Push-Ups:

• Place your hands directly under your shoulders, close together, forming a diamond shape with your thumbs and index fingers.
• Lower your chest towards the ground, maintaining a straight body position.
• Push back up, emphasizing the engagement of your triceps.
• Repeat for 10 to 12 reps.

6. Spiderman Push-Ups:

• Assume a standard push-up position.
• As you lower your body towards the ground, bring your right knee towards your right elbow.
• Push back up while returning your right leg to the starting position.
• Repeat the same movement on the left side.
• Perform 10 to 12 repetitions, alternating sides.

7. Plyometric Push-Ups:

• Begin in a standard push-up position.
• Lower your body towards the ground, then explosively push up with enough force to lift your hands off the ground.
• Clap your hands together before landing back in the starting position.
• Repeat for 10 to 12 reps, focusing on explosive power.

8. T Push-Ups:

• Assume a standard push-up position.
• As you push back up, rotate your body to the left and extend your left arm upwards, forming a T shape.
• Return to the starting position and repeat the movement on the right side.
• Perform 10 to 12 repetitions, alternating sides.

9. Hindu Push-Ups:

• Start in a downward dog position with your hands slightly wider than shoulder-width apart and your hips lifted.
• Lower your body towards the ground, while simultaneously shifting your weight forward and bending your elbows.
• Transition into an upward dog position by arching your back and looking upwards.
• Reverse the movement to return to the starting position.
• Perform 10 to

10. Medicine Ball Push-Ups:

• Place a medicine ball on the ground and assume a standard push-up position with one hand on the ball and the other on the ground.
• Lower your chest towards the ground, maintaining stability.
• Push back up and roll the ball to the other hand, then repeat the movement.
• Perform 10 to 12 reps, alternating sides.

11. Single-Leg Push-Ups:

• Begin in a standard push-up position.
• Lift one leg off the ground, extending it straight behind you.
• Lower your chest towards the ground while maintaining balance and stability.
• Push back up to the starting position and repeat with the opposite leg.
• Aim for 10 to 12 repetitions on each leg, focusing on core engagement and stability.

12. Resistance Band Push-Ups:

• Attach a resistance band around your back, just below your shoulder blades.
• Assume a standard push-up position with the band securely anchored.
• Perform push-ups while feeling the resistance from the band.
• This exercise adds extra challenge to your push-ups, targeting the muscles in your chest, shoulders, and arms.
• Aim for 10 to 12 reps, adjusting the resistance band tension as needed.

13. Stability Ball Push-Ups:

• Place a stability ball on the ground and position yourself in a standard push-up position with your hands on the ball.
• Engage your core and maintain a straight line from your head to your feet.
• Perform push-ups while balancing on the stability ball.
• The instability of the ball will engage your core and challenge your upper body muscles even more.
• Aim for 10 to 12 reps, focusing on control and stability.

14. Clapping Push-Ups:

• Begin in a standard push-up position.
• Lower your chest towards the ground and explosively push back up with enough force to lift your hands off the ground.
• Clap your hands together before landing back in the starting position.
• This exercise focuses on explosive power and upper body strength.
• Start with a modified version by performing clapping push-ups on your knees and gradually progress to full push-ups.
• Aim for 8 to 10 reps, focusing on power and control.

15. Pike Push-Ups:

• Begin in a downward dog position with your hands on the ground, shoulder-width apart, and your hips lifted.
• Walk your feet closer to your hands, raising your hips into an inverted V shape.
• Lower your head towards the ground by bending your elbows, keeping them pointed out to the sides.
• Push back up to the starting position, engaging your shoulders and triceps.
• Aim for 10 to 12 reps, focusing on shoulder and upper body strength.

16. Diamond Push-Ups:

• Assume a standard push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
• Lower your chest towards the diamond shape, maintaining a straight body position.
• Push back up, emphasizing the engagement of your triceps and inner chest muscles.
• Repeat for 10 to 12 reps, focusing on control and muscle activation.

17. One-Arm Push-Ups:

• Start in a standard push-up position with your hands shoulder-width apart.
• Shift your weight to one side and lift the opposite arm off the ground, extending it straight out to the side or placing it behind your back.
• Lower your chest towards the ground while maintaining stability and control.
• Push back up to the starting position, engaging your chest, shoulders, and triceps.
• Repeat on the opposite side.
• Aim for 6 to 8 reps on each arm, focusing on strength and balance.

18. Archer Push-Ups:

• Assume a standard push-up position with your hands slightly wider than shoulder-width apart.
• As you lower your chest towards the ground, shift your weight to one side and bend that elbow, keeping the other arm straight and extended.
• Push back up, returning to the starting position, and then shift your weight to the other side, bending the opposite elbow.
• Repeat the movement, alternating sides.
• Aim for 8 to 10 reps on each side, focusing on upper body strength and range of motion.

19. Push-Up Jacks:

• Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line.
• Lower your chest towards the ground, then explosively push back up.
• As you push up, simultaneously jump your feet out wide, like a jumping jack motion.
• Jump your feet back together as you lower your chest for the next repetition.
• Aim for 10 to 12 reps, focusing on cardiovascular endurance and engaging multiple muscle groups.

20. Lateral Push-Ups:

• Position yourself in a push-up position with your hands slightly wider than shoulder-width apart.
• Lower your chest towards the ground, then push back up.
• As you push up, shift your weight to one side, bringing that hand closer to your body, and extend the other arm out to the side.
• Return to the starting position and repeat the movement on the opposite side.
• Aim for 8 to 10 reps on each side, focusing on stability and engaging your shoulders, chest, and core.