Welcome to the final installment of my push-up seriesl These exercises are going to be more advanced than Part 1 and Part 2, where I go over beginner and intermediate push-up variations. Get ready to feel the burn all over!! Make sure to try these push-up variations after you have perfected the standard floor push-up!

#1 Unstable Push-ups

I’m not sure if there is a proper name for these, but since your arms and legs are on moving objects, I call them the “unstable push-ups.” To get into position, place your hands on the balance board and then place your feet on the exercise ball. To make them easier, I hug the ball with my ankles, in order to get more surface area on the ball. To make these more difficult, you can use just the ball of your feet.

#2 Incline Exercise Push-ups

Generally an incline is thought to make push-ups easier, but let me tell you, these are DIFFICULT!! These really work your stablity muscles and yours abs! To do these, place your hands on the ball shoulder width apart with your toes on the ground and your legs straight. Lower your chest to the ball, making sure your lower back does not sag towards the ground. You want to maintain a plank postion the best you can.

#3 Power Pushups and #4 Clap Push-ups

I LOVE training POWER! Usually you can catch me doing power pull-ups, but these power push-ups teach us climbers how to generate power in a different position! First, start in the normal push-up position and lower your chest to the ground at your normal rate of speed. On the way up, push up as fast as you can so that your hands leave the ground. Keep you lower back and abs tight the entire time. In the video, my elbows are flared out due to an anatomy problem. If possible, you should try to keep your elbows in. The clap push-up is just a power push-up that gives you so much air time that you can clap before hitting the ground! Beware, these can be tough on your wrists!

#5 Dumbbell Push-ups

These are definitely one of my favorites. These are just like regular floor push-ups, except your hands are around dumbbells. Bring your chest towards the ground and push-back up. When at the top, do a row with one of the dumbbells. Repeat the push-up and at the top, do a row with your other arm. Try not to twist your body to the side while doing the rows. Make sure to keep your lower back engaged in order to not sag.

Hopefully you have even enjoyed my push-up series! If you’ve been following along, your pecs are super strong and healthy now!! If there’s another muscle group you’d like to see a series on, let me know in the comments!