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:
On your toes:
On your knees:
Gentler Versions for Individuals who need to go lighter on the wrists and shoulders
Flex Band Lying on Back
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!
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
Thank you for giving your time to stop and read my blog. I hope it encourages you to keep moving. Move and the body will be happier. And when you're moving you can hike, run, swim in Jell-O, race over non-Newtonian fluids, travel the world or build igloos--if that's your thing. If not, you can watch me do it. This is just a spot to try and feel good about life.