Date: 2021-09-01 18:14:40
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If you don’t have access to a lot of equipment for your workouts, that is okay. There are ways for you to do different forms of push ups, to help you get a good upper body workout. That is why I am going to give you 20 different push up variations for older men, and you won’t have to worry about these pain free push ups. Now, let’s get started with these different push up variations for older men to build your upper body without any pain.
Variation #1: STANDARD PUSHUP. Keep your feet a little less than shoulder width apart. Slowly go down then explode back up.
Variation #2: KNEE PUSH UPS. If you struggle to do normal push ups, this is a great variation for you to do instead.
Variation #3: CLOSE GRIP PUSH UPS. Keep your hands right under your shoulders, and keep your elbows tucked into your sides. This is really going to work your triceps in this variation.
Variation #4: WIDE GRIP PUSH UPS. Have your hands wider than shoulder width apart, and it will also help if you turn your hands outward. This is just like doing a bench press with a wide grip using a barbell.
Variation #5: DEFICIT PUSH UP. You can use dumbbells for this variation and you are going to have them in a hammer grip position with your hands.
Variation #6: INCLINE PUSH UP. You can use a chair or a table to do this variation. Remember, the steeper the incline, the easier this exercise will be.
Variation #7: DECLINE PUSH UP. Again, you can use a chair or a table, but put your feet on it this time. The steeper the decline, the more difficult this variation is going to be, and the more it will work your shoulders.
Variation #8: PIKE PUSH UP. Start in a normal push up position then walk your feet up so that your body is in a “V” shape. This is going to really work your shoulders in this variation.
Variation #9: UNEVEN PUSH UP. You are going to lean to one side when doing the push up, and do it on both sides.
Variation #10: PLYO PUSH UP. When you push back up, you are going to get your hands slightly off the ground. So, make sure to really explode on the way up to elevate off the ground.
Variation #11: KNEE PLYO PUSH UP. This is the same thing, except you are doing it on your knees.
Variation #12: MEDICINE BALL PUSH UP. Have one hand on the ground, and the other on the medicine ball. Rotate each hand after each push up.
Variation #13: BANDED PUSH UP. Put the band around your back, and have each end of the band under your hands. This is going to provide more resistance to the push up.
Variation #14: SINGLE LEG PUSH UP. Elevate one leg when doing this variation then switch legs and do both sides.
Variation #15: DIVE BOMBER PUSH UP. You are going to start in the pike push up position, however, when you do down, you are pulling your body through as you do the push up.
Variation #16: SPIDERMAN PUSH UP. You are going to bring one leg out to your side as you go down then bring it back to the starting position when you push up. Alternative legs in this variation.
Variation #17: ARCHER PUSH UP. This is similar to the uneven push up, except you are going to alternate sides on each rep.
Variation #18: TYPEWRITER PUSH UP. This one is very intense because there is more time under tension. Use a pad so that you can rotate from side to side at the bottom of the push up movement.
Variation #19: 7-SECOND ECCENTRIC PUSH UP. You are going to lower yourself down for 7 seconds then explode back to the top.
Variation #20: TRICON PUSH UP. You are going to do 9 total reps. The first 3 are explosive reps, the second 3 are 10 second isometric holds, and the last 3 are super slow reps (4 seconds down and 4 seconds up).
With all of these variations, focus on keeping your core tight throughout the entire exercise. Don’t allow your hips to sag, and this will help protect your lower spine. Alright guys, that wraps up this video tutorial with 20 different push up variations for older men. Make sure to subscribe to our channel for more videos on how to build muscle at home and get back in shape.
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