Resources

Get your #Push4men campaign cooking!

Take your pick from our library of resources to promote your #Push4Men campaign to your friends.

Social Tiles

Social Tile - Have-a-go-Hero

Social Tile - Have-a-go-Hero

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Social Tile - Living Legend

Social Tile - Living Legend

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Social Tile - Men's Health Warrior

Social Tile - Men's Health Warrior

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Social Tile - 40 Push Ups 4 Men's Health for 10 Days

Social Tile - 40 Push Ups 4 Men's Health for 10 Da...

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Social Tile - Get Pushing

Social Tile - Get Pushing

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Social Tile - Join the Challenge

Social Tile - Join the Challenge

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Social Tile - 1 Month to Go

Social Tile - 1 Month to Go

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Social Tile - 10 Days to Go

Social Tile - 10 Days to Go

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Social Tile - 1 Day to Go

Social Tile - 1 Day to Go

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Social Tile - Raise Money For Men's Health

Social Tile - Raise Money For Men's Health

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Social Tile - Stay Strong to Stay Healthy

Social Tile - Stay Strong to Stay Healthy

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Social Tile - Stay Strong To Prevent Heart Disease

Social Tile - Stay Strong To Prevent Heart Disease

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Social Tile - Push Me Further

Social Tile - Push Me Further

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Social Tile - Push to Raise Money for Men's Health

Social Tile - Push to Raise Money for Men's Health

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Social Tile - Support Our Team

Social Tile - Support Our Team

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Social Tile - We're In This Together

Social Tile - We're In This Together

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Social Profile Pics

Social Profile Pic - Push4Men

Social Profile Pic - Push4Men

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Social Profile Pic - Have-A-Go-Hero

Social Profile Pic - Have-A-Go-Hero

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Social Profile Pic - Living Legend

Social Profile Pic - Living Legend

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Social Profile Pic - Men's Health Warrior

Social Profile Pic - Men's Health Warrior

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Social Cover Photos

Social cover 1

Social cover 1

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Social cover 2

Social cover 2

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Email Signatures

Email Signature 1

Email Signature 1

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Email Signature 2

Email Signature 2

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Email Signature 3

Email Signature 3

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Poster

A4 Poster 1

A4 Poster 1

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A4 Poster 2

A4 Poster 2

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A4 Poster 3

A4 Poster 3

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A4 Poster 4

A4 Poster 4

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Popular Push-Ups

Not only are push-ups excellent for developing core strength and working different muscle groups, there is no end to the ways you can challenge yourself, or adapt your push-up to suit your ability. Here are some popular variations. If you have health issues or concerns, please check with your doctor before starting Push4Men. 

Beginner

Have-A-Go-Hero

1. Standard push-up

Place your hands shoulder-width apart on the floor and assume a plank position. Bend your elbows and lower your chest to the floor, almost touching it with your nose or as far as you can get. Push through the palms of your hands to straighten your arms and repeat. A push-up will work your pec muscles, your triceps, your shoulders and improve stability.

2.Half knee push-up

- You can still build tricep, chest and core strength by resting your weight on hands and knees.

- Engage your core to push up, with your chest hovering just above the floor.

- Your hands should be directly under your shoulders and your spine is flat and not arching. If possible, get someone to check that it looks straight.

- Try starting this position by laying on your stomach and bending your knees so your feet are up in the air, then push with your hands into position on your knees.

3. Wall push-up

Assume the starting position with feet and legs together, standing about a short distance from a wall with your arms straight out in front of you.


Bend your elbows and begin to lean your body toward the wall until your nose almost touches it. Push back to the starting position and repeat.

4. One handed-wall push-up

Same as above but try with one-hand, and alternate sets, placing one hand behind your back.

5. Push-up while sitting down

Sit on a bench or chair with your palms down. Push down on your palms so that your body lifts up a few centimetres while remaining in a seated position with your knees bent. A great one for building arm strength.

6. Incline push-ups

Place your hands, shoulder width apart, on the edge of an elevated surface. This could be a step, a bench, a table or a kettle bell, just make sure it is stable. Step back keeping your legs straight and your arms perpendicular to your body. Lower your chest to the edge of your platform and push back to your starting position with your arms fully extended.

Intermediate

Living Legend

7. Hand tap

Pause at the top of the push-up and use one hand to give the other a friendly tap. Switch hands after each rep. This will help improve balance and shoulder stability.

8. Shoulder tap

Same as the hand tap, but this time tap the opposite shoulder with one hand

9. Rotator

- Maintain a plank pose and rotate to one side, lifting one arm up into the air and holding there for a few seconds.

- As you come down, place both palms on the ground then rotate to the other side and lift your free upper arm up into the air. Great for your shoulders and obliques.

10. Single-leg raised

Perform a standard push-up but as your nose is close to the floor, raise one leg into the air for a few seconds.

- Repeat on the other side.

11. Single arm raise

- Before you begin your descent with a standard push-up, raise one arm forward. Repeat with the other arm at the top of the extension. Great for the core!

12. Spiderman

- Bring one knee up the side of your body toward your elbow as you push down. Bring it forward and back with each push-up.

- Alternate between legs.

13. Cruncher

- Same as spiderman but instead of moving your knee to the side, bring it up close to your chest.

- Alternate between legs.

Advanced

Men’s Health Warrior

14.Wall-assisted handstand push-up

Do a headstand, c’mon you know how. Push up and down from this position. Yes, you may use a wall to help with balance.

15. Clapper

- Proceed as with a normal push-up but when you lift, clap your hands between each set.

16. High flyer

Using a little more pep in your push-up, lift your whole body into the air as you push up.

17. One-armed bandit

Proceed as with a normal push-up but with one arm behind your back. Remember to swap sides.

18. Dapper Clapper

Same as No.15 but this time clap once in front of your body and once more behind it before landing.

19. My oh thigh

Push your whole body off the floor and slap your thighs with both hands before landing.

20. Alternating side medicine ball

Keeping the ball still, push up and over to the other side so you can switch the elevated hand.

Show us how you Push

We'd love to see how you pimp your push-ups. Don’t forget to share your favourites on social media using the hashtag #Push4Men.

Starting out?

1. First, check with your doctor if you have any health concerns that might prevent you from taking part in Push4Men. Make sure you choose a suitable level, especially if you are new to push-ups.

2. Don’t rush your push-ups. Go for a smooth, easy repetition, inhaling has you push in and exhaling as you push out.

3. If you need extra cushioning, use a mat or towel when doing kneeling push-ups.

4. Look at the ground as you lower down, avoid straining your neck.

5. Make sure your shoulders, hips and ankles are aligned.

6. Build your capacity steadily and try a few variations to maintain interest and core strength.

7. If you are new to push-ups, start with sets of 5 or fewer and build capacity.

Connect with us @MensHealthAMHF #Push4Men #4MensHealth