What is the number one rule of strength training? Well, everyone may have different rules, but mine is that you have to intensify what you are doing to always get the results you want. So if you get good at doing something then you have to somehow intensify whatever it is that you are doing in order to make the big gains! Take a look at how you can intensify doing push-ups with these 2 nasty drills.
1. Elevated leg or one-leg push-ups: This variation will quickly add intensity to your push-ups and increase your push up strength. To execute this particular drill you only have to make one simple adjustment. All you have to do is get into a normal upright push-up position. Next, just lift one of your legs off of the floor. Don’t cross it over the foot that is still in contact with the floor. Just simply lift it! Execute the desired number of push-ups and then switch legs to do the other side. You will develop much more core and upper-body strength by changing this one aspect of your push-ups.
2. Elevate both legs: This drill is even harder than the first one I talked about. With this drill you will need a little help. All you have to do is find a sturdy elevated flat surface. Something like a chair, bench, or step will do. From here all you need to do is to get into the upright push-up position. Once in position place both feet onto the elevated surface of your choice. Your body is still in the normal upright position with both of your feet elevated. Now much more of your total body weight is distributed to your upper-body immediately intensifying the drill. You will love these! Practice and if you want to make them harder simply continue to elevate your feet.
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I’m Brandon Richey the Strength and Conditioning Pro!