Buzz
While running stairs is a great cardiovascular workout, let's shift focus to strength building. For the next part of our stairs-themed fitness challenge, we're going to incorporate push-ups to build upper body strength.
Push-ups are typically performed with your hands and feet on the ground. However, by elevating one end of your body, you can modify the intensity. Wall push-ups offer an easy starting point, and for advanced exercisers, handstand push-ups provide an exciting challenge.
Here’s a progression using stairs. Locate a staircase with some level ground at the base. A park, plaza, or even the stairs inside your home would work. Then, follow this routine:
Stand on the floor and place your hands on the highest stair that allows you to perform a push-up comfortably. (For me, it’s the fourth step from the bottom.) Complete a rep here.
Step back and position your hands on the next step down (third from the bottom, in this case) and do a push-up here.
Continue this pattern until you reach the ground, finishing with one standard push-up.
Stop whenever you can no longer maintain proper form. If you can’t do a full push-up on the ground, perhaps you’ll find success on the fourth, third, or second steps. Excellent! Return to the start of the sequence and try two reps per step, then three, and so on until fatigue or boredom sets in.
If it felt easy, keep pushing forward! After completing your regular push-up, turn around and place your feet on the first step. Perform a feet-elevated push-up. Then, move your feet to the second step and keep progressing upward.
How to get comfortable with stair push-ups
When your hands are placed on the stairs, you may find yourself pressing against the corner of the step. If this causes discomfort in your hands, use some padding—your towel works perfectly for this purpose.
When your feet are positioned on the stairs, you have two ways to approach the push-up. You can attempt to perform a traditional push-up, keeping your body straight like a plank and lowering your chest toward the ground (your nose will touch the floor before your chest). Alternatively, you can raise your buttocks into the air, creating a vertical upper body that mimics a handstand push-up without the added weight of your legs. Choose whichever method feels right for you; both are different but effective exercises.
If the push-up movement feels awkward or you're just seeking a new challenge, try holding a plank on each step. Similar to push-ups, hands-elevated planks are easier for your upper body, while feet-elevated planks will be more challenging. Have fun with it, and let us know how it goes!
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