Everyone is familiar with push-ups. There are so many variations of push-ups. One of the least common variations of push-up is called a renegade push-up. It is done by doing push-ups with dumb bells (the one with rounded corners). Before attempting to do the actual push-ups this way, make sure your upper body can handle the exercise especially your core. This renegade push-up works on the core to extreme. You can build yourself up to do the most difficult variation of the renegade push-ups so that you can work on your upper body especially your core.

The first level to build yourself to do these renegade push-ups is to do push-ups using a stabilizer ball (some people call it Yoga balls). Using a stabilizer ball, you will have both of your hands on the surface of the ball. You can hold yourself at the top position, and you can feel your abdominal or core trying to stabilize your upper body in place. Then, do some regular push-ups at a slower pace. You want to feel your core getting a workout with your pectoral muscles. This is a great starting point for you to master the renegade push-up.

The next level is to use a pair of dumb bells (the ones with rounded corners). At the top of the push-up position, you will have the dumb bells positioned in such a way that it rolls from your side to side. You can feel your abdominal or core getting a great workout when you go up and down with this exercise. Try to do it on a hard surface rather than a rug because you want your stabilizer muscles in your core getting a workout. Now, before you start to do the renegade push-up, you can pause at the top and make sure your body can stand still. If your body can handle this, you can try the push-up.

Now, if your body is ready, you can try the ultimate renegade push-ups. Instead of dumb bells, you will use a pair of plates (weights). At the top of the push-up, you will hold the plates in such a way that you are balancing on the edge of the plates. Before doing the actual push-up, you may want to stand still at the top of the push-up position for about 30 to 60 seconds so that you know your core and upper body can handle this exercise. If it can, then do your push-up slowly and efficiently.

This renegade push-up is a great upper body conditioner. You will also work on your abdominal especially on the outside part and stabilizer muscles of your core. Try it out in your workout routine.