Core ·
Upper Body ·
Push-Ups
Push-Ups
- Support your body on the floor on your hands and toes.
- Arms are straight with your hands under your shoulders, feet together.
- Legs, hips, and back should all be in one continuous straight line.
- Lower your body by bending your arms until your elbows break a 90 degree angle.
- Straighten your arms until you return to the starting position.
- Repeat.
Muscles: Chest, triceps, core
Push-Ups - Wide Grip
- Support your body on the floor on your hands and toes.
- Arms are straight with your hands out passed the sides of your shoulders, feet together.
- Legs, hips, and back should all be in one continuous straight line.
- Lower your body by bending your arms until your elbows break a 90 degree angle.
- Straighten your arms until you return to the starting position.
- Repeat.
Muscles: Chest, triceps, core
Push-Ups - Close Grip
- Support your body on the floor on your hands and toes.
- Arms are straight with your hands close together making a diamond with your thumbs and index fingers
- Feet spread apart.
- Legs, hips, and back should all be in one continuous straight line.
- Lower your body by bending your arms until your elbows break a 90 degree angle.
- Straighten your arms until you return to the starting position.
- Repeat.
Muscles: Chest, triceps, core
Push-Ups - Incline
- Support your body on the floor on your hands.
- Place your feet on an elevated surface like a chair or bench.
- Arms are straight with your hands under your shoulders, feet together.
- Legs, hips, and back should all be in one continuous straight line.
- Lower your body by bending your arms until your elbows break a 90 degree angle.
- Straighten your arms until you return to the starting position.
- Repeat.
Muscles: Upper chest, triceps, core
Pike Push-Up
- Support your body on the floor on your hands and toes.
- Arms are straight with your hands under your shoulders, feet shoulders width apart.
- Legs and back are straight.
- Hips are bent at a 90 degree angle (If your butt is straight in the air, your doing it correctly).
- Lower your body by bending your arms bringing your head as close to the ground as possible without touching it.
- Straighten your arms until you return to the starting position.
- Repeat.
Muscles: Anterior deltoids, triceps, core
Make it Harder: Elevate your feet by putting them on a chair or bench. This will increase the angle of your body and put more weight on your arms.
Push-Ups - Mountain Climbers
- Support your body on the floor on your hands and toes.
- Arms are straight with your hands under your shoulders, feet together.
- Legs, hips, and back should all be in one continuous straight line.
- Lower your body by bending your arms until your elbows break a 90 degree angle.
- As your body lowers to the ground, bring one knee up to the outside of your body towards your elbow.
- Straighten your arms and leg until you return to the starting position.
- Repeat alternating legs each time you go down.
Muscles: Chest, triceps, core, abductors, hip flexors
Push-Ups - Inch Worm
- Stand straight up with your feet together.
- Bend at the hips until your hands are on the ground.
- Walk your hands out until you are in a push-up position.
- Do a push-up.
- Walk your hands back towards your feet.
- Return to a standing position.
- Repeat.
Muscles: Chest, triceps, core