By removing one of your four bases of support, you’ll force your core to work harder to keep you from toppling over, and put more of a challenge on your weight-bearing arm.
Related: The Genius Way Everyone Should Be Doing Pushups
To make it even tougher, tap the bench with both hands at the same time.
You’ll need to push off from the ground explosively to create enough momentum to keep you airborne while you lift your hands. Plyometric exercises like this require a ton of energy—and recruit even more muscle fibres.
Try alternating the two pushup variations for as many reps as possible for a face-melting upper-body challenge.
Or for a total-body circuit, alternate 15 to 30 seconds of either variation with 15 to 30 seconds of a lower-body plyometric exercise like a squat jump, resting 15 seconds between exercises