Advanced Push Up Techniques to Improve Your Strength

I don’t know about you but the push up is the first exercise I can remember doing as kid. They are also one of my favorite upper body exercises for mountain biking and I have some variation of them in almost every program I write today. However, most people just scratch the surface with the strength building potential of this exercise.

Strength is not about doing more reps, it is about your ability to generate more tension with a movement. With the push up one of the most common ways to do this is to add a weight vest but there are other “natural” techniques to increasing tension that you can use without any special equipment.

In this video I go over these advanced techniques that you can use to get more out of each push up rep.

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  1. Jess says:

    James — First, as a (fairly scrawny) woman, I appreciate your blog. Strength/power are just as important to lady mountain bikers, and personally, I have to work a little harder for it. I have committed to improving my strength, and as such, I have a question for you. I am able to maintain good form in a toe pushup for about 5-8 reps & knee pushups for 20-30. I am interested in using pushups to improve my core strength. For the best core workout, am I better off doing lower reps pushups from my toes (w/good form) or more reps from my knees?

    Reply • October 5 at 1:33 pm
    • bikejames bikejames says:

      Really glad that you are enjoying the blog and benfitting from the info. Women riders do a have lot to gain from strength training since upper body strength is so important on the trail. If you want to build core and upper body strength through push ups you are better off using these techniques for low reps.

      Reply • October 8 at 6:31 am

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James Wilson
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Mountain Bike Coach
James Wilson