By Jeff Millet

Push-ups are one of the first exercises you learn as a kid. It is a simple but valuable exercise that can be overlooked in programming.

Everyone wants a strong upper body, and many people focus primarily on exercises like the bench press to build muscle. Bench presses are great for developing chest and shoulder strength, and we use a lot of different bench press variations at Northcore. However, they keep your shoulder blades trapped down and don't allow your scapula to develop strength and stability. To build total scapular control, stability, and strength in pushing movements with the chest we also program a variety of different push-up exercises.

Here are 7 of the push-up variations we use with our clients.

Add 1 or 2 of these into your workout 2-3 days per week. Do 2 or 3 sets of 10-20 reps.

Yoga Push-up
Use as a movement prep / activation exercise

Push-up with Shoulder Tap

Push-up with Dumbbell Row

Push-up with Weight - Chains or Plate

Incline Push-up

Band-Resisted Push-ups

Spider-Man Push-Ups

Please contact us, join our email list, and follow us on Facebook or Instagram for more information about building strength and power, or for your own custom assessment.