2 Advanced Push Up Variations I’m Using In My Program


I love push ups, and I love challenging myself and including new variations in my program. Like I’ve said before, I’ve got a 80/20 rule where 80% of my program is set for 3-6 weeks, sometimes even as much as 8 (depending on phase I’m in), but I’ll change 20% of it every couple of weeks or week to week.

For example, I did one variation of push ups for two weeks, then added the other one for next two.

1️⃣ Ring Push Ups w/ 4-5 second eccentric the two fast reps (I got to technical failure)

👆🏼Also, check out where the ring straps are running, under my armpit, which is much more challenging and also hit the pecs more.

2️⃣ Valslide Fallout Push Ups

These will challenge the hell out of the core and that fast pullback and pause also creates a more challenging variation.

Chest smoked 💨 after this!

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