If you think you’ve mastered the push-up, think again. Let’s take it up another notch with an advanced form of traveling push-ups. You’re guaranteed to look like a gym pro doing these.
All forms of push-ups are multi-joint exercises that target your entire upper body and core including: pectorals, deltoids, triceps, abdominals, and your stabilizing muscles. The form of push-ups we are suggesting you try, traveling push-ups, is also a plyometric move that is going to get your heart racing.
Push-ups never go out of style. From the beginning gym goer to full-fledged pro athletes, everyone does push-ups. That’s because they are the one exercise that has stood the test of time. They actually work when it comes to building your chest and shoulders, and they are never easy due to the sheer number of variations.
There are so many types: regular, pyramid, decline, inline, on the BOSU, and the list goes on. Today you will learn to use them to literally fly.
How To Do The Advanced Traveling Push up
Note: You will need ample floor space for this exercise. Make sure you have room to move from left to right and that your space is clear of any objects that you could injure yourself on.
- Start on the left side of a cleared and safe space that allows you room to move unobstructed.
- Get into a plank/push-up position. Your arms will probably be set slightly wider than shoulder-width apart depending on your upper body strength.
- Drop into a regular push up, except on the way up, build momentum to push yourself into the air to your right side. Both your hands and feet will come off the floor and your whole body will shift right.
- Take a couple hops to the left, and then begin moving back to the right. Not only will you ensure you don’t run out of space, but you also want to work both sides of your body evenly. You may find it harder to move in one direction or the other due to a muscular dominance on one side of your body.
- Land with a slight bend in your elbows so that you are in position to move directly into the next push-up.
- Repeat to failure.
Just like with a regular pushup, you want to pay close attention to your form. Be sure your head, neck and spine in a neutral position. Engage your abs, hips, and glutes. These muscles should remain activated throughout the entire movement.
This is an advanced movement. If you need to build up to these, you can begin with the traveling push up that don’t require the “hop.” Check out this link: Regressed traveling push-ups.
Sample Exercise Plan
- Advanced Traveling Push-up 2 sets to failure with 45 seconds rest between sets
- Guillotine Press 3 sets of 10-12
- Pec Deck 4 sets of 10
- Low Cable Crossover 4 sets of 8
- Front Plate Raise 3 sets of 12
- Incline Dumbbell Press 3 sets of 12
- Pyramid Push-ups 2 set to failure with 45 seconds rest between sets