3 KILLER Pushups Variations (Mix Things Up!!)

In this push-up variation you're going to get a really deep movement with one shoulder in a very compacted but healthy shoulder position and with the other arm you're going to get an extended stretch and then you're going to switch and make sure when you're going down on a compacted shoulder that your elbow is not out. You want to get your elbow in tight and low. So here's what it should look like. This is one of my favorite bodyweight exercises and it's really helpful for those with shoulder issues because you're able to get your arms into an extended overhead position without the loading that normally comes from a lot of overhead presses. Additionally, you're going to get into a very compressed position but compressed in a very healthy position for the shoulder which actually is very conducive to proper healing. So the way you do it is you're going to get on your toes and have your arms extended out as far as you can in front of you without your knees touching the ground and you're going to get into a pressed push-up position but you're going to lean to one side. So right now I'm leaning to my right and my left knee is going to come up to my left elbow and I'm going to push back up and go to the opposite side. I'm going to focus on getting my chest down to my left hand and bringing my right knee up to my right elbow and pressing back. This is an explosive variation of the push-up that is very similar to the first half of a burpee. You're going to get down into a push-up position and then explode up to your feet. Touch your toes for the briefest possible moment and then immediately get back down into the push-up position. You want to be as quick and explosive as possible with this movement but make sure that you're not hurting your shoulders as you do so. If the type of quick explosive movement does hurt your shoulders, do this slower and more controlled. So here's what it looks like.