Workout that fits the bill

PUBLISHED : Friday, 16 September, 2011, 12:00am
UPDATED : Friday, 16 September, 2011, 12:00am


The push-up is one of the best-known exercises in the world. It is practised at school during PE lessons, in the army and police force, and by athletes from a wide range of sports. But there's more than one type of push-up.

This week, we introduce you to three alternatives to the traditional style. The modified push-up and the incline push-up are for those who are not strong enough to do regular push-ups. If you're fitter than average, you can challenge yourself to the single leg decline push-up.

Modified push-up

Step 1

Place your hands on the floor slightly wider apart than your shoulders, with your knees on the floor.

Step 2

Lower your body until your chest nearly touches the ground, pause, and push yourself back to the starting position. Try to do four sets of 20.

Incline push-up

Step 1

This is similar to the standard push-up, only you place your hands on an elevated surface. You can use the stairs, a bench or the side of a bed. The higher the surface, the easier the exercise, so you can work your way down the staircase as you get stronger.

Step 2

Place your hands on an elevated surface, such as a bench or stairs. Keep your body straight by bracing your abdominal muscles and straighten your legs while placing your weight on your toes. Try to do three sets of 15.

Single leg decline push-up

Step 1

Go down into the push-up position with your legs placed on an elevated surface - a bench, the side of a bed or stairs. Lift one leg in the air so that only the other is touching the elevated surface.

Step 2

Keep your body and legs straight while placing your weight on your toes. Lower yourself with your arms, pause, then return to the initial position. Try to do four sets of 12.

Workout instructions by Fitness First