NOT YOUR NORMAL PUSH UP

I recently did a follow up for a magazine about push ups.  Everyone knows how to do a push up and how to progress them correct?  I wish this was true but this isn't the case.  Forget about crunches you can use simple exercises to focus on your core and save your lower back.  The push up is a great example and I wanted to share some simple progressions that you can add into your workout and learn body control.

Level 1
-holds on bottom 3-5-10 seconds
-staggered arms 3-5-10 second holds
-client unable to do hold use big rubber band around waist and hold their lower back from dropping
-use elevated bench to decrease level if needed
Level 2
-walking push ups increase time or holds
-3 seconds down hold, 3 seconds on bottom and concentric come up as fast as possible and progress to 5 second holds
-crossover push up up a small aerobic step or using a speed ladder to have a target to crossover your arms
-variations are endless again pending on the needs and ability of your athlete
Level 3
-add plates to lower back (be careful don't let lower back go into extension)
-progress to power or plyo push ups then go into your strength

Best of luck and so many variations just make sure you progress as athlete progresses.  Train Smart!