Pushups That Change The Position Of Your Knees : The following two pushups increase the demand on your core and upper body by decreasing the number of places where your body is in contact with the ground. By bringing your knee up to either the elbow or chest, your abs, shoulders and hip flexors have to work overtime to keep you off the ground.
Knee-To-Elbow Pushup :
Begin at the top of the pushup position. Keep your back straight and lower the torso under control. At the bottom of the pushup, bring your knee to the outside of your elbow. Then return your leg to the starting position and extend through your elbows until you reach the top of the pushup. Alternate sides on each rep.
Knee-To-Chest Pushup :
Begin at the top of the pushup position. Keep your back straight and lower the torso under control. Press back up with your arms, and at the top of the pushup, bring one knee up under the chest. Make sure your foot doesn’t touch the ground. Return your leg to its original position, then lower yourself back down and repeat, lifting the opposite leg. Continue alternating throughout the set.
Alternating Hand and Single Leg Pushup (Part One) :
Begin at the top of the pushup position with one hand out farther in front than the other. Lift the leg on your opposite side, keeping that knee straight and core tight.
Alternating Hand and Single Leg Pushup (Part Two) :
Keep your back straight and lower the torso under control. When you reach the floor, fire up your pecs and shoulders, and extend at the elbows to return to the starting position. Perform five to 10 reps on one side, then repeat with your other hand forward and leg raised.
Single Arm Raise Pushup :
Start this exercise as if it were a normal pushup. When you reach the bottom position, extend at the elbows quickly, pushing yourself up rapidly. At the top of the motion, raise one straight arm overhead. Lower the hand back to the floor and then lower your body back down for the next rep. Alternate which arm you lift on each rep as you continue the set.
Warrior Pushup :
Begin at the bottom of the pushup with your elbows bent and torso straight. Extend at the elbows to reach the high pushup position. At the top of the movement, turn at the shoulders and reach one hand as high as possible toward the ceiling. Then reverse the motion and return under control back to the starting position. Switch between lifting your left and right arm on each rep.
Outside Leg Kick Pushup (Part One) :
Begin at the top of a typical pushup position. Keep your back straight as you lower the torso under control.
Outside Leg Kick Pushup (Part Two) :
At the bottom of the pushup, kick your foot out to the side, keeping your knee straight. Then return your leg to its original position, and extend at your elbows until you return to the top of the pushup. Then lower yourself again, repeat the movement on your other side, lifting the opposite leg.
Inside Leg Kick Pushup :
Begin in the low pushup position and extend the elbows to reach the high position. At the top of the movement, turn at the shoulders and kick one foot under the body and as high as possible while touching that toe with your opposite hand. Then return your foot and hand to their original positions, lower yourself to the start, and repeat on the other side.
Hip Twist Pushup :
Start at the top of the pushup position, with your elbows extended and torso held straight. Kick the left leg under and across your body, as shown. Lower your chest to the floor without letting your hips touch the ground. Extend at the elbows, return to the original position and repeat on opposite side.
Wall Pushup (Part One) :
Begin in your typical high pushup position, but with one key difference: use your hands to press your feet into the wall. You want your toes to be facing downward, positioned about eight to 12 inches off the ground.
Wall Pushup (Part Two) :
Lower your chest to the floor by bending at the elbows. Do your best to keep your elbows close to your sides – try not to let them splay outward. Then push through your hands, extend at the elbows and return to the original position.
Rooney Press Pushup (Part One) :
Begin in the high pushup position, but spread your legs out to the side, rather than positioning them directly behind you.
Rooney Press Pushup (Part Two) :
Lower the head and chest out as far in front of the hands as possible.
Rooney Press Pushup (Part Three):
Drag the forehead as close to the ground as possible while pressing the body backward and hips upward.
Rooney Press Pushup (Part Four) :
Finish with your hips up, the head down and the elbows extended. Then return to the starting position and repeat the cycle again. For each of these exercises, begin with sets of 5 reps, and gradually work your way up to doing sets of 10. Work on your regular pushups first, and slowly incorporate these modifications into your routine as you build strength.
