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10 Versions of the Push-Up

The motivation to write this article comes from a driving force to remind people that often times in life the simple answer is the correct answer. Unfortunately, what seems to happen more often yet, is over complication of simple matters. In the fitness world, novices or the uneducated are guilty of this most of the time. In my opinion this happens for two reasons. One, it just seems too simple to be true and thus something more complicated must be the answer. Two, people just want to feel or look smarter for coming up with a complicated equation to solve a simple solution. These two reasons, even though they are wrong, are the only reasons I can think of for the lack of popularity surrounding the push-up in strength training.

If you are a frequent visitor of this blog you know my thoughts on the importance using the barbell lifts to build strength no matter your goals. However, a close second is body weight exercises and for the purpose of this article specifically the push-up. The push-up has been around since the beginning of time yet most people brush it off when it is referred to as one of best exercises to build upper body strength. I can only assume that this is because most people perceive it as boring and too simple to be so effective. In reality, it still is and always will be, one of the most effective ways of building not only upper body strength but also shoulder stability and health. For these reasons, it is one of the best accessory lifts you can choose to build a bigger bench press or overhead press yet I rarely ever see anyone doing pushups in the commercial gyms I visit. This can also be because pushups are generally very difficult for the untrained individual. Now, I have never not done an exercise because I deemed it boring. Heck I’d watch paint dry if I thought it would give me a bigger bench press. However, I am also not naïve to the fact that some may find the push up boring and I also respect the push-up enough to know that it can be very difficult for some people. So in the following sections I have provided how I teach my clients to progress the push-up and also different variations of the push-up you can try with all being effective in their own way.

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Different Versions of the Dumbbell Bench Press

If I had to guess I would say that the barbell bench press is the very first exercise that most people learn when starting to train with weights. It also doesn’t take long for a beginner to realize how awesome the bench press is and for the question “How much do you bench bro?” to become a regular part of their life.  As it turns out however, if you continue your weight training career past the first couple months of benching every day, you discover that there are a number of other exercises that are just as awesome. However, even as you mature as an athlete, bodybuilder, or powerlifter, yes I’m leaving out CrossFit, the bench press will most likely always hold a special place in your heart. It deserves a special place in our heart because the barbell bench press is or should be one of the major lifts of your program no matter your goals. Like I’ve already discussed in an earlier article (View the Article here: “Become Strong”) the barbell is the most efficient and effective way to build strength and mass and using the barbell bench press as a major lift will yield great results. Now, I talked about the barbell bench press to lay the foundation for what this article is really about; dumbbell bench variations and why they are important.

As I just pointed out, the barbell is the most efficient way to build strength and mass simply because it can be done with the most weight thus the barbell bench press and not dumbbell bench variations should be considered the “major lift” in your program. This is a problem I see with a lot of people in the gym, they misuse the dumbbell bench as a “major” lift and never quite see the strength and mass gains they would with the barbell bench press. This of course is disregarding injury or other outside circumstances. However, the dumbbell bench and its variations are very important accessory work. Dumbbell bench variations are a great tool to work on unilateral strength, stabilization of the shoulder girdle, and strength at different angles among other things. As with most exercises, it’s cool to see how much you can press on the dumbbell bench every once in a while, but by the very definition of accessory work you should stay with high sets and reps when it comes to the dumbbell bench variations and leave the max effort attempts for the barbell bench press. Following are a few different variations of the dumbbell bench press. You should try all of these at some point and switch back and forth between them pretty regularly. These can be done directly after your barbell bench work, on a completely different day, or during a de-load week.

Note: These videos were all filmed using a flat bench but can also be done using an incline bench.

 

Conventional Dumbbell Bench


Can’t play video? Click here: Conventional Dumbbell Bench

 
Alternating Dumbbell Bench


Can’t play video? Click here: Alternating Dumbbell Bench

 
Unilateral Dumbbell Bench


Can’t play video? Click here: Unilateral Dumbbell Bench

 
Neutral Grip Dumbbell Bench


Can’t play video? Click here: Neutral GripDumbbell Bench

 
Reverse Grip Dumbbell Bench


Can’t play video? Click here: Reverse Grip Bench

 

As always, thanks for reading and be sure to support the site by subscribing with your email.

Become Strong

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Recently I asked people to tell me their “Why?” Why do they go to the gym every day? What are they hoping to get from it? One of the most common responses to this question is to get bigger and stronger. Whether you’re an athlete training for a sport, a bodybuilder preparing for a contest or show, or someone simply looking to improve your strength, this post is for you.

Most people don’t like to hear this because it is not a new, sexy thing, but the best and most efficient way of getting stronger is basic barbell lifts. Yes, that’s right, the same barbell lifts that have been around forever are still the best way to build strength. That is the reason they have been around forever.
When people come up to me in the gym and ask how to get stronger or how to get a bigger the first question I ask them is if they are doing the standard barbell lifts like benching, squatting, deadlifting or an overhead press. If not, I immediately tell them to add these four lifts into their program for the next month or so and they will already notice they have gotten stronger.

Yes, there are other great ways to get bigger and stronger but if you are looking for the most bang for your buck, lift a barbell. The barbell is the most efficient way of getting stronger simply because you can lift the most weight with it. The lifts are also compound movements. A compound movement is a movement that involves more than one joint, thus involving more muscles. For example, a squat involves the hip, knee and ankle joints. By involving all these joints, multiple muscle groups including the hamstrings, quadriceps, adductors, spinal erectors, etc. are being used to perform the squat. When someone does an exercise like a leg curl or leg extension they are working around one joint (i.e. the knee in this example) and isolating only one muscle group. I used the squat in this example, but this is true for the other barbell lifts as well.
After explaining the importance of needing the barbell lifts to get strong, a common follow-up question I’m asked is, “how heavy to go?” Heavy is five reps or fewer. I never go over 5 reps if I am doing strength work on the barbell lifts. Strength programs are going to have some version of three to five sets of three to five reps. It is important to perform your strength exercises while you are at your strongest and freshest state. So do the barbell lifts first. A great example that I grew up on is doing a heavy bench first on chest day, a heavy squat first on leg day, etc. Perform the sets at or near full recovery so take between two and three minute rest between sets. This is a common mistake I see so pay attention to your rest periods and don’t rush it! I write all of this with caution because you should be competent with the technique aspect before trying heavy weight.
I won’t delve into the technique aspect of the barbell lifts because each lift will be its own individual article. Those articles will be coming soon so stay tuned!

One of my favorite quotes comes from 8x Mr. Olympia Ronnie Coleman, in which he says “Everyone wants to be strong, but don’t nobody want to lift heavy-ass weights.” To get strong you have to lift heavy. At times, it really is that simple. So I challenge you that if you have the technique down to go and lift heavy and don’t be afraid to feel the strain of heavy weight, learn to love it, because that is how you will become strong.

My Story, What’s Yours?

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I first started training to get bigger and stronger for football in the middle of my eighth grade year. I immediately fell in love with weight training. I loved seeing myself get bigger and stronger. This continued throughout high school, and into college where I continued my football career. After tearing my ACL for the second time, ending my football career after my sophomore year, is when I first began to look at weight training as something more than just to get prepared for football. I started reading articles and visiting websites about powerlifting. I knew I would love it because I already loved the barbell lifts and being as strong as I could be. However, I knew I wanted to train to look good also which lead me to dabble in the bodybuilding lifestyle. As time went on I realized there was no reason why I had to pick one set way of training. So I started training in a way that is now commonly called “powerbuilding” which combines bodybuilding training with training for power and strength. Up to this point I have never competed in a competition of any sort but I am currently training for a push-pull (deadlift and bench) completion in early April. The reason I am sharing this with you is so that you can see that I am in this with you. I have faced or am currently facing similar challenges as you. This is important for me to share with you because when I first started working out I often wondered if I was doing things right or if people were facing the same problems as me. I would look at older, bigger guys and think “man they have it all figured out, they have to know everything there is to know.” Well, as I started reading and watching videos of famous powerlifters and bodybuilders I started to realize that they face the same problems I was facing. Growing up my favorite people to follow were the ones that showed their human side. They showed their failures and struggles but they also showed how they overcame those problems. I found it refreshing that someone at the top of their “game” could face the same problems as me. This gave me confidence that certain challenges I faced were normal and I just had to find a way to overcome them. Because of this, I will share my failures with you as well as my successes. I look forward to in the future getting feedback from you, the readers, about what topics you would like me to write about. I think that we will find that many of you have the same questions about certain things.