Push-Ups are a classic strength-building exercise. Below are three variations that can make them even more effective.
1. Push-Up Ladder
This is not only a chest and triceps killer, it also makes your shoulders and core stronger. It can be used as a bodyweight exercise for younger athletes or loaded with a 100-pound weight vest for an NFL linebacker.
How To Perform:

• Start on right side of ladder with left hand inside first rung and right hand outside ladder
• Perform Push-Up
• Place right hand in same rung as left hand, and move left hand to next rung
• Perform Push-Up
• Continue pattern to end of ladder
• Rest, then perform pattern leading with opposite hand

Sets/Reps: 2-4 x Ladder cycle
2. Slideboard Push-Up
This is an advanced exercise. It develops chest strength while activating back muscles, specifically the lats. It also requires tremendous core strength to stabilize the body in a plank position.
How To Perform:

• Assume Push-Up position with right hand on slideboard or with towel on lowfriction surface
• Descend into bottom Push-Up position while extending right hand forward on slideboard
• Push up with left hand and pull with right hand to return to starting position
• Repeat for specified reps; perform set on opposite side

Sets/Reps: 2×10-12 each side
3. Chain Push-Up
This variation strengthens your muscles by forcing them to push against the resistance of the chains. To make it more challenging, perform the Push-Ups using 20-pound dumbbells as grips to force the body to maintain balance and stability.
How To Perform:

• Assume kneeling position; spotter loads chains on back in criss-cross pattern
• Perform Push-Ups until fatigued; yell “pull” for spotter to remove one chain
• Continue performing Push-Ups until fatigued; yell “pull” for spotter to remove next chain
• Repeat pattern until all chains are removed

Sets/Reps: 3×4-6 chains