Triceps and chest

The regular push up

The regular push up. This is an amazing movement. The regular push up not only works out your triceps and chest, it uses shoulder and core muscles for stability and thus is a great workout in itself. In the gym this would be the equivalent of the bench press, however the bench press does not use as many stabilizing muscles. This movement also has a lot of flexibility to be made harder and more muscle group focused, see below for some of variations.

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Place you hands a little over shoulder width apart on the floor at shoulder height. Keep your body straight, lock in your abs and in a controlled slow movement lower your body until your chest is almost to the floor. Push your body back up until your arms are extended.

Shoulder push up

The shoulder push up tries to move the focus of the push up movement more towards the shoulder muscles.

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From a regular push up position walk your hands back towards your feet while raising your buttocks to form a "n" with your body. Keeping your legs straight, lock in your abs and in a controlled slow movement lower your body until your head is close to the floor. Push your body back up until your arms are extended.

Clap push up

They clap push up is an advanced push up that focuses on explosive power. Beginners should be careful as missing or making an incorrect "landing" can lead to injury.

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Starting in the lowest position of a regular push up, extend your arms forcefully, propelling your upper body from the ground. Once your hands are above the floor, perform a clap (or multiple claps if your being fancy) then extend your hands back to the floor cushioning the landing with your elbows to stop any jarring to your body. Try to keep a straight body at all times

Wide arm push up

This push up focuses on the outer pectoral muscles. It is a good movement to make sure your pecs get a full workout.

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Just like the regular push up except move your hands out from your body to form a nice wide base. Keep your body straight, lock in your abs and in a controlled slow movement lower your body until your chest is almost to the floor. Push your body back up until your arms are extended.

Closed hand push up

The closed hand push up tries to isolate the tricep muscles. This is an advanced movement and people not used to push ups will struggle with this movement at first.

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Place your hands next to each other touching your thumbs together and index together to form a diamond like shape in the middle. In a slow and controlled movement lower your body down getting your chest as close to your hands as possible. Push back up until your arms are extended. Try and keep your body strainght throughout the movement.

Indian push up

A cool but slightly odd looking variation of the push up that puts a little more focus on the shoulder muscles.

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Starting in the same position as the shoulder push up with buttocks to the sky. Imagine the is a low horizontal pole in front of you and curve your body under it and up the other side. Reverse back out to complete one repetition. Keep your abs locked in throughout the movement.

Leg crunch push up

This is a slightly more advanced push up that helps with co0ordination and adds a little more focus on the abs.

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Starting in the regular push up position. Perform a regular push up but on the way down, raise one leg from the ground and attempt to touch your knee to your elbow. Your knee should be closest to your elbow at the bottom of the movement. On the way back up move your leg back next to the stationary one. Alternate the leg that is lifted on each repetition.

Spinning push up

This is another explosive adaptation of the push up. Although it is not as advanced as the clap push up it does help to improve balance and workout the abs a little too.

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Starting at the lowest part of the regular push up movement, explode upwards rotating your body to bring one hand from the floor to end pointing at the sky. Your pointing had should be vertical at the highest point of the movement. As you lower back down rotate your body back to its horizontal starting position. Switch sides on each repetition.

Fingertip push up

This movement puts some focus on the wrists and the muscles used for grip. If this move starts to hurt your wrists/hands stop immediately.

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Perform this move like the regular push up but support your body weight on your fingers instead of your palms. Remember to keep the movement slow and controlled and make sure your body is straight throughout.

Tricep push up

The tricep push up focuses on the tricep and inside pectoral muscles, this movement is almost an isolation of the triceps muscles and there fore will be hard for beginners.

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Place you hands a little less than shoulder width apart on the floor about half way down the length of your torso. Keep your body straight, lock in your abs and in a controlled slow movement lower your body until your chest is almost to the floor. Push your body back up until your arms are extended.