The 22 push-up challenge has been encouraging people to do 22 push-ups a day for a month to raise awareness about veteran suicides. My brother-in-law sent me the challenge months ago. I didn’t do it because I wasn’t feeling well. Turns out I had Lyme disease. But I did finally get around to creating a list of over 22 ways you can do a push up so that anyone doing the challenge can add some variety. Remember, never pick a version if it hurts in a bad way or seems to aggravate your body. Here goes:
Gentler Versions for Individuals who need to go lighter on the wrists and shoulders
Playing with Speed
- You can slow down on the way down and come up at the normal speed.
- You can go down the normal speed and come up slowly
- You can go slowly in both directions
- You can hold for a count of three on the bottom and the top or one or the other
- You can stop midway and do little pulses.
- Add a clap!
- Narrow Grip
- Triceps Push-ups (on knees, toes or tabletop)
- With a Stability Ball Under Your Hands
- With a Stability Ball Under Your Feet
- When your chest touches the floor each time but your pelvis doesn’t
- Add an alternating side plank each time you come up
- Add and alternating leg lift
- Spider-Man Push-ups bringing your knee toward your shoulder
- Elbow to Plank
Playing with Props
- Put a Flex-band around your shoulder blades to create more resistance
- Use a Bosu for a stability challenge and add protracting each shoulder before the push-up
- Use a step or a box to do push-ups on a incline
- Use a step or a box to do push-ups on a decline