How to Do a Three-Point Pushup

Once you’ve mastered the traditional pushup, taking it to the next level is simply a matter of a few changes in technique. Instead of balancing your body weight on both hands and feet, you use three balance points -- two hands and one foot or two feet and one hand. You might think this wouldn't be too difficult, but until you try, you won’t know just how challenging three-point pushups really are.

Instructions

  1. 2 Hands and 1 Foot

    • 1

      Enter the basic pushup position. Start with your hands and knees on the floor. Slide your hands apart until they're directly below your shoulders. Extend your legs, curl your toes and balance on your hands and toes. Contract your abs, flatten your lower back and keep your body straight from your head to your ankles.

    • 2

      Pick up your left foot, cross it over the top of your right ankle and lower your foot onto the back of your ankle. This creates the three points -- right foot and two hands. Once you feel well-balanced, progress to the next step.

    • 3

      Bend your elbows, lower your torso toward the floor and just before your chest touches the floor, push through your hands and return to the starting position. Perform one set of 10 reps, switch your feet and perform a second set.

    • 4

      Make a slight change in technique to perform a variation. Return to the basic pushup position, balancing on both toes and hands. Start by lifting your left foot until your leg is parallel to the floor. Hold this position and once you're well-balanced, lower your torso until your chest is an inch from the floor.

    • 5

      Raise your left leg as high as you can and pause for a count of two. Push back to the starting position and repeat. Perform one set of six reps, switch legs and perform a second set.

    1 Hand and 2 Feet

    • 6

      Get into an incline pushup position using a workout bench. Place both hands on the edge of the bench, shoulder-width apart. Walk your feet backward until your legs are straight and spread your feet wider than shoulder width to help with your balance.

    • 7

      Bend your left arm, move it behind your back and place your hand against your lower back. Bend your right elbow, lower your chest until it's an inch from the bench and then push back to the starting position to complete one rep. Perform one rep with your other arm.

    • 8

      Repeat several times each day and five or more days per week. As your strength increases, use a lower level bench or box and gradually work your way to the floor.