Push-Ups have long been held in high regard by strength coaches. Because athletes in nearly every sport can benefit from increased chest strength and shoulder stability, Push-Ups have become a staple of most workouts.
As you become stronger, however, Push-Ups may become too easy. Simply adding more reps can be time-consuming or even boring. Fortunately, just as you can perform many challenging variations of the Squat, you can keep you body guessing with lots of creative Push-Up movements.
Challenge your body with the Push-Up progression detailed below. By increasing engagement with your legs and core, it involves your entire body. Throw a physioball into the mix to wake up the tiny chest muscle fibers that fell asleep when your body figured out the most efficient way to perform basic Push-Ups.
Incorporate these Push-Ups at the start of your workout two to three times per week. You should be able to comfortably complete three sets of 15-20 reps before moving on to the next progression.
Push-Up With Feet on Physioball

• Place feet on physioball
• With toes pointing down on ball, assume Push-Up position
• Lower upper body toward ground, keeping back straight, core engaged and legs straight
• Push up to starting position without allowing ball to move

Sets/Reps: 3×15-20

Elevated Physioball Push-Up

• Place feet on chair at same height as physioball
• Assume Push-Up position with hands on physioball
• Maintain straight back, engage core and keep legs straight throughout movement

Sets/Reps: 3×15-20

Ultimate Push-Up

• Place feet on physioball
• Carefully roll second physioball to front; keep back and legs straight
• Engage core and perform Push-Up

Sets/Reps: 3×15

Incorporate these Push-Up variations at the beginning of your workout when your muscles are fresh. Once you can do three sets of 15-20 reps of the Ultimate Push-Up, try performing your Push-Ups at the end of your workout.
Dean Hollingworth, CSCS, has extensive experience working with athletes of all ages, helping them develop speed, agility and strength. He has consulted with various amateur and professional organizations as a fitness specialist for tennis, hockey, gymnastics and football; and his involvement has directly contributed to athletes’ performance both on and off the field.