One of the ways to safely increase the load on muscles while doing push-ups is going down alternately to each hand. In this case the load is spread unevenly (about 3:1), besides, the stabilizing core muscles are more involved.
Performing the exercise: stand in the emphasis lying, as for wide stance push-ups (about one third wider than in classic push-ups). Keep your legs together (photo 1). As you begin to go down, bend one arm more, so that in lower point your chest was at your thumbs level. Other arm in this case will bend only to 90 degrees (photo 2). Go back to the starting position, then repeat on the other arm.
Notice: always control the position of your body, do not let your backbone twist or bend. Watch the right breathe (going down – inhale, going up – exhale) and do not try to raise the tempo by screwing the technique.
Triangle Push-ups (Bent Push-up)
As in push-ups with legs raised, this kind of push-ups transfers the main load on shoulders. It may appear that bending your body in the starting position will make it easier, but it is not right – try to do it right and make sure.
What muscles work: deltoids, chest, triceps, trapezius muscle.
Performing the exercise: lean on your hands, as in usual push-ups, but put your legs a little bit wider in position, so that your body makes a triangle with the floor with top angle about 90 degrees (photo 3). Keeping this position, bend your elbows until you touch the floor with forehead (photo 4), after this wait for a second and go back to the starting position.
Notice: try to keep the constant body angle during the whole exercise. Do not throw your head back – keep its natural position. You can bend your legs in knees a little. If you start to swing during the exercise, bound with your legs to a wall or some other static object. After you master this kind of push-ups, as described, you can move on to its harder variations, by putting your legs or arms to some pillars. Or start to master other power push-ups variations, for example – three-point push-ups.
Good books to read:
Bret Contreras. Bodyweight Strength Training Anatomy – Human Kinetics, 2013 – 224 p.
Kavadlo Al. Pushing the Limits: Total Body Strenght with No Equipment – Dragon Door Publications, 2013 – 224 p.
BJ Gaddour. Your Body Is Your Barbell: No Gym. Just Gravity. Build a Leaner, Stronger, More Muscular You in 28 Days – Rodale, 2014 – 288 p.
Paul Wade. Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints – Dragon Door Publications, 2012 – 340 p.
Pavel Tsatsouline. The Naked Warrior: Master the Secrets of the Super-strong, Using Bodyweight Exercises Only – Dragon Door Publications, 2004 – 218 p.