Advanced Push-Ups with Balance Challenges That Will Ignite Your Muscles
These dynamic push-up variations target your core, arms, hips, and glutes far more intensely than standard push-ups. Prepare for a workout that will push your body to its limits.
These advanced push-ups engage your core, arms, hips, and glutes much more deeply than traditional push-ups. After completing this workout, your body will feel the burn like never before.
During a standard push-up, your body weight is supported by four points: your hands and feet. Fitness expert BJ Gaddour from Men’s Health recommends lifting one of these supports after each push-up. This requires significant effort to maintain balance. Your hip and glute muscles, along with your rectus and oblique abdominals and shoulders, work together to stabilize your body and keep your spine aligned.
Complete 6 push-ups per set, pausing for 1 second in a specific position after each rep:
- After the first push-up, lift your left hand off the ground.
- After the second, lift your right hand.
- After the third, raise your left foot.
- After the fourth, raise your right foot.
- After the fifth, transition into a side plank or T-position on your left side.
- After the sixth, hold a side plank or T-position on your right side.
Perform 5 to 10 sets depending on your fitness level. Alternatively, set a timer for 2 minutes and complete as many push-ups as possible within that time.
To increase the challenge, hold each balance position for 3 seconds instead of 1.
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