PUSH-UP
The push-up may be the perfect compound exercise. If done correctly, it builds upper-body and core strength using the muscles of the chest, back, shoulders, triceps, abs, and even the legs. Keep an eye on your form.
progression
| LEVEL 1: | Kneeling Push-Up | |
| LEVEL 2: | Push-Up | |
| LEVEL 3: | Plyo Push-Up |
Begin on all fours and position your hands on the floor slightly wider than shoulder width apart. Extend your legs and rise up onto your toes, engaging your core and forming a straight line from ankles to head.
Bend your elbows, bringing your chest toward the floor. Once your elbows are bent slightly beyond 90 degrees, push up through your hands, extending the arms to return to the starting position.
challenge
There are many push-up variations to try. Try adjusting the position of your hands to work slightly different muscle groups and make the move more challenging.
Tricep
Heart to Hands
Staggered
MILITARY PUSH-UP
The military push-up changes the hand positioning of the traditional push-up, which puts more pressure on the triceps. It’s a great way to strengthen and tone your arms, as well as your core and shoulders.
progression
| LEVEL 1: | Triceps Dip | |
| LEVEL 2: | Military Push-Up | |
| LEVEL 3: | Sphinx |
Assume a traditional push-up position with your core engaged and your body in a straight line between the head and ankles. Position your hands directly under your shoulders. Your hands should not be wider than the shoulders.
Lower your chest toward the floor, keeping your elbows and arms tight to your sides.
Push up through your hands, extending the arms to return to the starting position.
CAUTION
Due to the increased load on the triceps, military push-ups are difficult to perform with correct form. If you feel your hips lifting while doing the exercise, switch to a traditional push-up or perform the military push-ups on your knees.