Push-ups are the most basic but effective step for power and conditioning.
This gentle muscular exercise trains your chest, shoulders, triceps and abdominal muscles. Add a little tweak and that irritation can quickly transform from a killer chest pump to a brutal cross. There are several variations, though. Some of which require extraordinary power.
Men’s Fitness‘ Mike Simon shows each variation in the video above.
1. Traditional push
The starting point
2. Push wide grip
Shoulders engage more.
3. Push close grip
Make the tropes more engaging.
4. Push the key
Improves power and explosion.
5. Push one leg
More engaged in the basics.
6. Dead stop push
Also known as a “hand release pushup”, it can help reduce stress in the joints.
7. Freak push
Push-ups emphasize the stretch of the muscles, allowing you to change the stimulation on your muscles.
8. Spider-man push
Makes the core more engaged and improves the movement of the hips.
9. An armed inclination
Forces the chest to function in an unbalanced state.
Works more on the upper chest and shoulders.
11. Inclined push
Works more on the lower chest and triceps.
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