Pushups Foam Roller

30 Modifications for Pushups on a Foam Roller

Pushups on a foam roller is a challenging exercise that helps improve core stability, upper body strength, and balance. By adding a foam roller, you engage your stabiliser muscles more deeply, making this exercise a great way to elevate your Pilates practice.

This exercise is part of the Pilates Foam Roller Card Deck, a collection of exercises designed to help practitioners develop full-body strength and control.

Whether you’re a beginner looking to build your foundation or an advanced Pilates enthusiast aiming to push your limits, these 30 modifications will guide you through various levels of difficulty.

10 Beginner Modifications for Pushups on a Foam Roller

Beginner Modification 1: Hands Wider on Roller
Place your hands wider on the foam roller to increase your stability and make it easier to balance.

Beginner Modification 2: Knees on the Mat
Keep your knees on the mat throughout the movement to reduce the intensity and focus on developing upper body strength.

Beginner Modification 3: Feet Flat on the Mat
Instead of tucking your toes, place the tops of your feet flat on the mat for added balance and reduced strain.

Beginner Modification 4: Small Range of Motion
Bend your elbows only slightly to limit the range of motion, focusing on maintaining proper form.

Beginner Modification 5: Use a Lower Foam Roller
Opt for a smaller or lower foam roller to reduce instability and make the movement more accessible.

Beginner Modification 6: Keep Toes Tucked on the Mat
Keep your toes tucked and in contact with the mat for extra stability, making the exercise easier to manage.

Beginner Modification 7: Support with a Wall
Perform the exercise near a wall and press your feet against it to help maintain balance as you push up.

Beginner Modification 8: Elbows Out Pushup
Perform the pushup with your elbows pointing outward, rather than close to your body, to make the exercise less intense on the triceps.

Beginner Modification 9: Hold the Plank
Instead of performing the pushup, hold the plank position with hands on the foam roller for a static challenge.

Beginner Modification 10: Use a Foam Pad Under Knees
Place a foam pad or folded towel under your knees to make the exercise more comfortable and less intense on your joints.

10 Intermediate Modifications for Pushups on a Foam Roller

Intermediate Modification 1: Narrow Hand Placement
Bring your hands closer together on the roller to increase the challenge and engage your triceps more.

Intermediate Modification 2: Add a Hold at the Bottom
Pause for 3–5 seconds at the bottom of the pushup to intensify muscle engagement before pushing back up.

Intermediate Modification 3: Use a Resistance Band
Wrap a resistance band around your upper body and hold the ends in each hand as you perform the pushup to add resistance.

Intermediate Modification 4: Lift One Leg
While performing the pushup, lift one leg off the ground to challenge your balance and engage your core more deeply.

Intermediate Modification 5: Slow Tempo Pushups
Perform the pushup at a slower pace, lowering for a count of 4 and pushing up for a count of 4, to increase muscle time under tension.

Intermediate Modification 6: Add Knee Taps
After each pushup, tap one knee to the mat, alternating sides, to further engage your core and legs.

Intermediate Modification 7: Hands on Roller, Feet on a Block
Place your feet on a block or low step to elevate your body and increase the difficulty of the pushup.

Intermediate Modification 8: Use an Unstable Surface for Hands
Use a slightly unstable surface, like a cushion, under your foam roller to further engage your stabilising muscles during the pushup.

Intermediate Modification 9: Single Leg Plank Hold
After each pushup, hold a single leg plank for a few seconds to challenge your core stability before returning to the next rep.

Intermediate Modification 10: Add a Shoulder Tap
At the top of each pushup, briefly tap one shoulder with the opposite hand to test your balance and core control.

10 Advanced Modifications for Pushups on a Foam Roller

Advanced Modification 1: Feet on a Foam Roller
Place your feet on a second foam roller while performing the pushup, adding a high level of instability that challenges your core.

Advanced Modification 2: Elevated Feet Pushups
Elevate your feet on a bench or step while performing pushups on the foam roller for increased intensity and focus on the upper chest.

Advanced Modification 3: Add a Pike Position
After each pushup, move into a pike position by lifting your hips toward the ceiling before returning to the start.

Advanced Modification 4: Clap Pushups
Perform an explosive pushup, clapping your hands in the air at the top of the movement, before landing with hands back on the roller.

Advanced Modification 5: Single-Arm Pushups
Attempt single-arm pushups with one hand on the foam roller, ensuring full core engagement and strength.

Advanced Modification 6: Feet on Stability Ball
Place your feet on a stability ball while performing pushups on the foam roller, adding a new level of instability and core activation.

Advanced Modification 7: Plyometric Pushups
Add a jump or explosive movement at the top of the pushup, launching your upper body slightly off the foam roller.

Advanced Modification 8: Decline Pushups with Foam Roller
Position your hands on the foam roller and feet elevated on a higher surface for a decline pushup, intensifying the challenge.

Advanced Modification 9: Pushup to Side Plank
After each pushup, rotate your body into a side plank, holding for a few seconds before returning to the centre and repeating.

Advanced Modification 10: One-Handed Roller Pushup
Attempt to balance one hand on the foam roller while performing a pushup, alternating hands for each rep to push your limits.

George’s Conclusion And The Pilates Foam Roller Card Deck

The “Pushups Foam Roller” exercise offers a wide range of modifications for all fitness levels, and these 30 variations can help you steadily build strength, stability, and control. By adding these to your routine, you’ll challenge your body in new ways.

For even more exercises like this, the Pilates Foam Roller Card Deck is a fantastic resource. With exercises that target full-body strength and core stability, the card deck offers step-by-step guidance and modifications to suit all levels. Whether you’re a beginner or advanced practitioner, the card deck  will help you expand your Pilates practice and achieve your fitness goals.