3 Push Up Variations With The Agility Ladder
Upper Body Agility Ladder Exercises To Build Your Chest
On today’s episode of Live Lean TV, I’m sharing 3 push up variations with the agility ladder.
Even if you can’t complete the entire ladder while doing any of these push up variations, a few boxes in the ladder is better than no boxes in the ladder.
3 Push Up Variations With The Agility Ladder
Try these 3 push up variations with the agility ladder to build your chest.
#1. Agility Ladder Lateral Plyometric Push Up
The Agility Ladder Lateral Plyometric Push Up is an explosive exercise that targets the chest.
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To get started:
- While facing an agility ladder, get into a push up position by placing one hand in each side by side box.
- Complete a push up by lowering your body to the floor, then explosively press your hands through the floor to lift your hands up off the floor, as you shift your feet to the side.
- Land your hands softly into the next box, while immediately lowering into another push up.
- Continue laterally moving down the ladder until you reach the end.
#2. Agility Ladder Lateral Push Up Shoulder Tap
The Agility Ladder Lateral Push Up Shoulder Tap is an excellent push up variation that targets the chest and triceps.
It also pulls in more core strength due to the instability created by the shoulder tap, as well as the side to side lateral movement.
To get started:
- While facing an agility ladder, get into a push up position by placing one hand in each side by side box.
- Complete a push up by lowering your body towards the ground, keeping your back flat and neck neutral.
- Press your hands through the floor to extend your arms, then keeping your core tight, immediately tap the opposite shoulder with one hand, then do the same with the other hand, as you laterally shift your hands and feet to move down the ladder.
- Continue laterally moving down the ladder, while completing the push up shoulder tap in each box, until you reach the end of the ladder.
#3. Agility Ladder Side To Side Plyometric Push Up Shuffle
The Agility Ladder Side To Side Plyometric Push Up Shuffle is an explosive exercise that targets the chest.
To get started:
- Get into a push up position to the side of the agility ladder, with the inside hand in the first box and the other hand outside the ladder.
- Complete a push up by lowering your body to the floor, then explosively press your hands and toes through the floor to lift your hands and feet off the floor, as you jump up and across the ladder, landing your other hand in the box ahead of the first box.
- Land softly, by immediately lowering into another push up, this time landing with the other hand in the next box.
- Continue moving side to side up the ladder until you reach the end.
- If moving up and across during one plyo push up is too difficult, you can shorten the distance of the hop by simply moving up one box, then over one box, with two different push ups.
- This increases the number of push ups, however requires less explosion during the push up.
Agility Ladder Push Up Workout
Add these 3 agility ladder push up exercises into a workout, by completing all of them in circuit format, then rest for one minute.
If you’re training with a group, once the person finishes the ladder drill, the next person goes.
If you are working out with three people, it should take approximately one minute for everyone to complete the circuit.
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Question For You:
- Have you ever used the agility ladder?
- How many of these agility ladder push up exercises have you tried?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.