Obviously, we love push-ups. Push-ups have great physical benefits and they’re also accessible for everyone – no special facilities or equipment needed You can pretty much do them anywhere.
Want to improve your strength in the off-season? Whether your chosen variation is the standard push up, knee push-up, wall push-up or another format, try these 5 no-equipment, do- anywhere exercises to build your strength.
- Plank
- Side Planks
- Hand Release Push-Ups
- Walking Planks (aka commandos)
- Superman
Find a safe space in your home with no protruding objects that may limit your safety and range of motion. Be sure to use a mat or comfortable surface.
Let’s unpack these a little further…
1. The Plank
The plank exercise is excellent to sprinkle into our weekly training routine. It’s known to stimulate our whole body using isometric muscle training, which makes it perfect to improve our core and upper body muscular endurance.
Begin by lying on your stomach, place your elbows below your shoulders, with your palms to the ground. Lift on your toes and create a straight line from the shoulders to the heels. Hold this position for as long as you can maintain correct posture.
Feel free to explore both the high plank (on hands) or low plank (on elbows), and stick with the variation that suits you best. This goes with all the suggested exercises.
Aim to do:
- 1-3 sets, 2-3 times a week.
- Be sure to take 60-90 seconds (or more) rest between sets.
- Record your results.
2. Side Plank
While laying on your side, place your elbow below your shoulder and lift to create a straight line from your bottom shoulder to your feet. Hold this for as long as you can maintain correct posture.
Aim to do:
- 1-3 sets, 2-3 times a week.
- Be sure to take 60-90 seconds (or more) rest between sets.
- Record your result.
3. Walking Plank
Start in a high plank position, with your hands beneath your shoulders and your arms straight. Drop to your forearms by lowering one arm at a time, then push back to your hands.
You can also start off on your knees and then move to toes.
Aim to do:
- 2-3 sets of 30-60 seconds, engage in as many quality reps as your body allows.
- Take 30-90 seconds (or longer) rest between each set.
- Can be done 1-2+ times a week.
- Record your reps.
4. Hand-Release Push-Ups
Start in a lowered push-up position, lift your hands and feet from the ground briefly, then immediately return your hands and feet to the ground to a push-up.
It can also be done on the knees as a starting point.
Aim to do:
- 2-3 sets of 30-60 seconds and engage in as many quality reps as your body allows.
- Take 30-90 seconds rest between each set.
- Can be done 1-2 times a week.
- Record your reps.
5. Superman
Start laying flat on your stomach with your arms extended out in front of you. Raise both arms and legs off the ground, hold for a moment, then return.
Aim to do:
- 3 sets of 10-15 quality and controlled reps.
- Take 30-60 seconds rest between each set.
- Can be done 2-4 times a week.
Please note, it’s always best to connect with a registered, accredited exercise professional in person, if you are new to exercise or require support. This content should not be used as a substitute for direct medical advice from your doctor or other qualified clinicians.
