Ultimate Push Up Variation for explosive back development

Hi all!

For a long time I always believed that push-ups were only for the chest. Well, only recently was I told otherwise. By simply varying the position of your palm and varying the movement up and down and side to side, you can get a complete back workout! Yes, a full back workout that works your upper and lower back!

Ok, that’s how it’s done. First, get into a push-up position. Now, instead of having your palms down and parallel to your body, turn your palms up and bring them horizontal to your body. You’ll want to spread your arms wide apart, as it’s very difficult to stay upright in this position. Now that you’re in the set position, perform a push-up but move your body from side to side. You can also do a standard push up by going up and down.

If you tried it, you can see how challenging it is. Be careful, as it puts a lot of stress on your wrists, so before attempting this exercise, make sure your wrists are well warmed up and slowly lower yourself into the set position. Then, when you start the exercise, go slowly again and if you feel pain at any time in your wrists, stop the exercise.

Getting perfect at this exercise takes time, so I suggest you only do a couple of sets during the first few workouts that you incorporate this exercise. Gradually over time your wrist strength will increase and then you can add more sets.

Want another variation of this exercise? Try a thumbs-up pushup. This is another variation of a push up that works your back and this is how it’s done. Get into a push-up position, but instead of having your palms on the floor parallel to your body, brace yourself with your fists in a pound position 45 degrees from parallel to your body, making sure to keep your thumbs up. . You will need to extend your arms further than in a conventional push-up, similar to what was done in the previous exercise featured. Once you’re in the set position, push up and down.

As you can see, these are explosive exercises that allow you to work your back in the most effective way without any equipment. Implement these exercises into your weekly routine and build more muscle, more definition, and more muscular endurance!