Tip: Triple Threat Push-Up Workouts

Photo Credit: SnoRidge CrossFit

Here are two ways to create a new training stimulus from this battle-tested exercise. First, the basic "triple threat" push-up protocol:

Too easy? Here's the advanced version:

You can rest up to 15 seconds in transition between push-up variations.

Perform 1-3 sets.

The Triple Drop Set Method

Both push-up protocols are based on the triple drop-set concept. They both begin with the most difficult push-up variation and progressively "work down" to the easiest version. In other words, as you fatigue, the exercises become easier, allowing you to continue to crank out high-quality reps with less risk of injury.

There are two ways we adjust the exercises to make them progressively easier as you get tired:

Reduce the weight load (take the plate off your back).
Shorten the lever arm (elevating your hands), which gives you a greater mechanical advantage.

To create further training variety and minimize overloading certain tissues, occasionally mix-up hand placement on the push-ups: wide, close, staggered, etc.).

Question of Strength 65
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Question of Strength 64
Ask Me Anything I get a lot of great questions in my T Nation Community…
Your Warm-Up Is Killing Your Workout... and Gains
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Deadlift: Drop It Quickly or Lower Slowly?
The Deadlift: Drop It or Lower Under Control? Fitness experts and even strength coaches normally…
How to Do the Hardest Core Exercise
A Core Exercise That Works Everything Ab wheel rollouts are known as a core exercise,…