1. Side-to-Side Push-ups:
The side-to-side variation introduces a slight anti-rotary component and almost feels like a low level set of one-arm push-ups. Stay tight and drive your toes down, while you lock your hips in line by squeezing your butt.
2. Bomber Push-ups:
Now we start dominating your triceps and improving the mobility in your upper back. Be careful, this one is real.
3. ISO Push-ups:
Can someone say Bartendaz?! The ISO push-up is legit. We’ve actually done this variation and stay close to the ground for multiple reps before driving back to lockout. There are no rules so get creative.
In the video below, you'll see these three push-up variations in action. I love how creative they are. You can never have enough variety when it comes to push-ups. These new ones will literally dominate your upper body and core. I’ve actually been working on more volume while wearing a weight vest with the ISO push-up variation.
If you love bodyweight training, and tons of variety, check out my New Body Armor Program.
Jim Smith is a highly respected, world-renowned strength and conditioning coach. A member of the LIVESTRONG.com Fitness Advisory Board, Jim has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential." He is also the owner of Diesel Strength & Conditioning in Elmira, NY.