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8 Ways to Modify Pushups

My hubby and I opted not to find out the gender of baby #2, but I’m pretty convinced it wouldn’t matter since apparently I’m having a basketball. Complete strangers have stopped me on the street, Target, at restaurants and said, “WOAH basketball”, or “it looks like you have a basketball in your shirt!”. So when the doctor delivers this bundle of joy, I’m fully prepped for: “Congratulations! It’s a basketball!” And this basketball bellied lady has had to make some major modifications to my usual workouts – including these 8 ways to modify pushups.

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If pushups aren't your thing, try any one of these 8 variations, ranging from easy to moderate. So many different ways to work your arms, back, and core!

Maybe you too are prego. Or maybe you have yet to master a full-out pushup. Maybe you’re building your strength or maybe you need to scale back. Whatever the case, modifying pushups doesn’t mean you aren’t working you arms, back, and core to the max. You can still get the strength-building benefits of a pushup even tweaking your technique just a tad.

Yes, executing pushups on your knees is one simple way to modify a pushup. But there are so so so many more different and inventive ways to do it. Here are a few to try!

8 Ways to Modify Pushups

8 different ways you can modify pushups: #1-#48 Ways to Modify Pushups: #5-#8

#1. Side Lying Pushup

Bend your knees at a 90 degree angle and lie on your side. Place your hands directly under your shoulders and extend your elbows. Now you are ready to drop down in to your pushup position and extend back up. Level: Easy

#2. Knee Down, Side Leg Extended Pushup

Bring both knees to the ground and place your hands directly under your shoulders. Extend one leg out to the side. Bend your elbows and lower your body down in to a pushup position and extend back up. Level: Easy

#3. Knee Down Pushups

Keep both knees and toes on the ground as you execute a full pushup, making sure to lower your upper body to the ground and keep your hips in line with your shoulders. Level: Easy

#4. Knee Down Pushups with Heels to Seat

The same concept as the knee down traditional pushups, but this time bring your feet in towards your bottom and execute a full pushup. Level: Moderate

#5. One Knee Pushup with Leg Extension

Place one knee down on the ground, hands directly under your shoulders. Next, lift one leg off the ground and extend it behind your body. Keep this position as you bend your elbows to execute a pushup and extend to the original position. Level: Moderate

#6. Diamond Pushups

Open your legs so that your knees are wide apart. Lift your feet off the ground and touch them together, keeping that position the entire time. Next, place your hands into a diamond position directly in front of your chest, making a diamond with your thumbs and pointer fingers together. Bend your elbows to execute a pushup position then extend them back to the original position. Level: Moderate

Ready to get off the ground? Try these modifiers if your knees need a break!

#7. Wall Pushups

Place your hands on a wall and position them directly in front of your shoulders. Walk your feet out and away from the wall until you reach a comfortable, yet challenging position and stand on the balls of your feet. Bend your elbows to execute a pushup at the wall. If it’s too challenging, walk your feet in towards the wall. If the position is not challenging enough, walk your feet away from the wall. Level: Easy to Moderate

#8. Bench or Ledge Pushups

Find a sturdy bench or low ledge and place your hand directly in front of your shoulders, on the ledge. Walk you feet out so that you are in an angled plank position, hips directly in line with your shoulders. Bend your elbows to execute a full pushup. The lower the bench or ledge is to the ground, the more challenging this pushup will be. Level: Moderate

When you feel like you have mastered all these variations, try a full pushup!

Here are some other modifier workouts you can do anywhere, any time! Modifier HIIT Workout, Low Impact Total Body Tone.

 

 

Chrissa
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Comments

    • Seriously so crazy! When I heard the, “WOAH, basketball” comment coming from behind as I was shopping I wasn’t sure if I should turn around or not?!? Thanks Marlynn!

      Reply

    • Thanks so much Samantha! I’m glad these brought you some inspiration to try other varieties! Modifying pushups is still hard work, even if you can’t master a full pushup!

      Reply

  16. These are such great modifications. I always just do the knees, but now I can switch it up. I’m hoping one day I’ll be able to really do full-on push-ups, but my arms are my weakest area. Ps. Your basketball bump is adorable!

    Reply

    • I NEED variety or else I get so darn bored! I’m glad these brought you some inspiration Shann! You’ll be busting out full pushups in no time 😉

      Reply

    • Heck no! In fact, I truly believe it helped me power through my first birth and alleviated aches and pains during pregnancy! Thanks Mariah 🙂

      Reply

  19. Chrissa, I am a big fan of your beautiful blog. There’s always so much great inspiration here. I love all of these great exercises with photos showing correct posture during all of the movements. Thank you so much for this. I just pinned this post to Pinterest so others can get motivated and inspired too!

    Reply

    • Denay, every single time I get a comment from you it seriously brightens my day. You are seriously the best. Thanks for the smile and keep on coming back my friend!

      Reply

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