Increase Range of Motion In Push-Ups with Yoga Blocks

Updated: Jun 9



We've partnered with our friend Jake Casey from Intent Fitness Systems, who is an Onnit certified instructor, to go over how to increase your range of motion in a pushup to get more work done.


Before we get into how to do this movement, we would like to say that you should be aware of your own strength and limits. Please don't just try this because it looks cool. Practice progressions before moving on to an advanced push-up like this one.


How to Increase Push-Up Range of Motion Using Yoga Blocks


Unless your goal is to do 100's of push-ups, which is pretty much just working muscle endurance to a point, you're going to want to increase the difficulty of the exercise in order to build more strength. Increasing your range of motion by using Ape Movement Yoga Blocks is one way to do just that, or shall we say three ways!

The video below is our friend over at M(EAUX)TION FITNESS, we sent him some yoga blocks to try out and he made this video so we thought it would be good to give him a shout out!



"Big thanks to Ape Movement for sending me the Yoga Blocks. These things are light, sturdy and solid, perfect for adding a new dynamic to a wide variety of exercises in the home gym setting. Or, limiting the compensatory tendencies (“cheating”) other exercises, which I’ll share more about." — M(eaux)tion Fitness

Anyways, back to our scheduled program!


Increasing the range of motion of your push-up is beneficial in building strength and increasing difficulty but it's also great for controlling your End Range of Motion as well.


"…I’ve found progressing the range of motion (slow and controlled) of an exercise to be superior to any form of stretching for flexibility. It’s essentially “loaded flexibility” work. Building strength at progressive ranges reminds the body that it can go into those ranges safely." — M(eaux)tion Fitness


Most flexibility work will allow you to move your joints in greater ROM's but it's the control that we really want to focus on, especially if we are going to be working out or putting any sort of load using those ranges. If you can't control it, you're asking for injury and nobody wants that.


LET'S GET INTO THE TUTORIAL NOW

  1. Take the Yoga blocks and place them about shoulder-width apart on whatever height is best for you. Align your third finger under your shoulder.

  2. Get into Plank Position, keeping a strong core.

  3. Inhale and lower your self down, controlling your movement.

  4. As you push-up, exhale

  5. Repeat for however many sets and reps feel good to you.

We'd love to give you reps and sets but for this one, you're really going to have to go off of your own ability. It is quite subjective because this is a more difficult movement, especially depending on what height the yoga blocks are on and how strong you already are. Make sure to progress safely, don't rush it.


You can modify this to be your own but here is an example of reps and sets:

  1. Place the yoga blocks on their lowest setting

  2. Perform 10 Reps

  3. Rest for 60 Seconds

  4. Repeat for 3 Sets


Thanks for reading, if you have any questions, leave a comment, email us, DM us, do whatever you gotta do!


Peace-Out #ApeMovers!

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© 2020 | Ape Movement | The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments.