1. Begin in standard push-up position with feet close together and arms slightly wider than shoulder width.
2. Lower the body and then propel the body upward as forcefully as possible, keeping the feet on the ground.
3. Once airborne, clap the hands together and then catch the body in standard push-up position.
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdominis,
1. Take a wider-than normal stance. Place one arm under your body and grab your upper outer leg with the nonworking arm.
2. Lower your body while keeping the grounded arm tucked in close to the torso, keeping the body straight, the core tight, and the hips square.
3. Lift yourself to lockout while preventing excessive lateral and twisting motions.
Primary: Pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdominis, internal oblique, external oblique.
1. Place your feet on top of a couch, chair, or box and your hands on top of two chairs positioned slightly wider than shoulder-width apart. You can also could use objects such as a weight bench and two sturdy boxes.
2. Keeping the body in a straight line and glutes tight, descend until you feel a stretch in your pecs.
3. Reverse the movement and push your body up until your elbows lock out.
Primary: pectoralis major, triceps brachii, anterior deltoid
Secondary: serratus anterior, trapezius, rectus abdominis
1. Begin in a standard push-up position, feet close together with toes on the floor, hands under shoulders.
2. As you descend into the push-up, lean to one side, placing more stress on the side the you’re leaning toward.
3. Push up to lockout and alternate on the other side.
Primary: pectoralis major, triceps brachii, anterior deltoid
Secondary: Serratus anterior, trapezius, rectus abdominis
Start: Step onto the foot supports of your dip station, grabbing the ends of the handles with a neutral grip. Jump up and steady yourself. You want to start the movement with your arms straight but not locked, and your body perfectly still. You can cross your legs behind your or leave them hanging straight down. The more upright you are, the harder you work your triceps. Leaning forward shifts work to your chest and front shoulders.
Finish: Slowly lower yourself until your upper arms are parallel to the floor. Push back up to the starting position. If you're emphasizing your triceps, its okay to lock your elbows at the top. Another option is to keep your elbows close to your torso. If you're focusing on your chest, keep your elbows unlocked or out and away from your torso.