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Military Muscle: Variety is the key with push-ups

Q. About a year and a half ago, you wrote a good article on push-ups. Have you added to your push-up arsenal?

A. Push-ups can be a super tool for your fitness program if they are done with strict technique. That means:

• Back and hips in a straight line.

• Hands just wider than shoulder width apart.

• Chest about 3 inches above the deck in the down position.

• Eyes down. Some trainers say you should look straight ahead, but looking down keeps your neck in alignment with your spine.

As you know by now, I love taking exercise to the unstable arena, and push-ups are no exception. Here are some push-up variations I’ve added to my repertoire recently.

Push-up Complex

Start with 120 push-ups — three rounds of 10 push-ups on each of the following:

• A TRX suspension trainer or rings. Grasp the TRX or ring handles with your arms straight out in front of you and move your feet back until the angle between your body line and the floor is no more than 45 degrees. The farther your feet go back, the closer you get to horizontal and the harder the push-up becomes.

• A stability ball. Your chest should touch the ball in the down position.

• A BOSU ball. Your chest should touch the black platform.

• Two medicine balls. Place one hand on each and bring your chest level with the top of the balls in the down position.

Rest for 20 seconds between each exercise and one minute between rounds. Work up to five rounds on each of the four techniques (200 push-ups) with no rest between exercises, but always rest one minute between rounds.

Phase 2 is to go to 15 repetitions — again, starting with three rounds (180 push-ups) and working to five rounds (300 push-ups). Phase 3 is to go to 20 repetitions (240 to 400 push-ups).

2. The Pusher Man

Start with 105 push-ups — seven rounds of five push-ups on each of the following:

• TRX suspension trainer or rings.

• BOSU ball.

• Medicine balls.

You have one minute for each round, including rest. That means you start every round on the minute. Work up to 10 rounds (150 push-ups).

3. Any number or combination of 12/24s, 10/60s, and/or Tabata push-ups

• 12/24s: Complete a slow six-count from the up to the down position (chest just above the floor). Follow with a slow six-count back to the full up position. Complete 12 very quick one-fourth push-ups (bend the elbows enough so the triceps are engaged). Go for max set effort

• 10/60s: Complete 10 strict technique push-ups on the floor. Hold the 11th push-up at the halfway point and hold for 60 seconds. This is again a max set effort.

• Tabata push-ups: Complete as many good technique push-ups as possible within the 20 seconds, and then rest for 10 seconds. Repeat eight times.

You should try and equal the number of push-ups you made in the first round throughout all subsequent rounds.

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Bob Thomas is a retired naval flight officer and the director of the Navy Wellness Center in Pensacola, Fla. Got a question about your workout? Send it to OFFduty@militarytimes.com.