How to add on to bodyweight exercises

[Rachael]

I am just finishing stage one and am curious about revisiting some of the same exercises in later stages. I have been doing the t-pushups and straight-leg prone jackknifes for most of stage one and am curious if any of you know any other challenging modifications for these maneuvers.

I would like to try push-ups with a plate on my back but since I am usually working out alone (at a gym, but with no friends hanging around), I'm not sure how to get the plate into position. Is there any objection to moving towards one-armed pushups (not that I'm anywhere close, but it could be a new goal), just so long as they are divided up equally? I am assuming that tricep pushups would not be an acceptable substitution. I also tried out the three-point swiss ball plank and can hold that for the required amount of time, but wouldn't know what to do to add on to that.

For most of these exercises, I'm just looking to add on for the sake of progression. It's not as though I am looking to compete or anything, I just like feeling stronger. And I like cookies, so I enjoy this whole building muscle so I can burn extra calories while sitting around business.

Should I just try to move through the same exercises, but do them differently, i.e. with more power (clapping pushups!) or shorter rest periods?

[Bytsi]

For pushups, you can add challenge by putting your feet on a bench or on a physioball, or even putting your hands on a ball. Or try "walking" your hands across a step (start with rt. hand on step, left on ground, do pushup, "walk" across so left hand is on step, rt. on ground, pushup, etc etc).

For the prone jackknife, are you on your toes and going to a full jackknife/pike position? Do them slowly and see if that is challenging enough... If you aren't challenged on your toes, you're pretty strong!!!

[Rachael]

Thanks for the tips! I've tried pushups on the swiss ball or on a bench but they weren't as challenging as the dumbbell t-pushups, so I opted for those instead. Also, I noticed that the higher I raised my feet, the more the action went more into a shoulder press. But the lateral pushups on a step might be just the ticket--that would even maybe help me work toward those one-armed pushups.

The jackknifes are, apparently, my body's specialty (everybody's gotta have something--mine happens to be spectacularly useless). I am pitifully weak in shoulders and upper back, though, so am looking forward to the special section on pull-ups. The only problem with the jackknifes is that toward the end of the set I feel like I am going to tip over the top of my head, which would just not. be. good.

Thanks again!!

[LisaC]

try the pushups using circular dumbells - the extra effort needed to retain your stability is noticable.

[Cinnamn112]

Here are some mad crazy push-ups... you're a champ if you can do them

Insane Push-Ups

[Tamara]

I second the t-pushups with dumbells. It's a fun exercise.

[instantblue]

Have you tried pushups with a pause at the bottom? You can play with the length of the pause. You can also try doing them only on the bottom half, which essentially puts the muscles under tension w/o a rest. I can regular pushups forever (ok, not really...) but if I put in a 2-4 count pause in there, they kill me pretty quickly!

[Cynic]

You could wear a backback when doing push-ups. Else, plyometric push-ups will certainly add some effect.