Core · Upper Body ·

Push-Ups

Push-Ups

  1. Support your body on the floor on your hands and toes.
  2. Arms are straight with your hands under your shoulders, feet together.
  3. Legs, hips, and back should all be in one continuous straight line.
  4. Lower your body by bending your arms until your elbows break a 90 degree angle.
  5. Straighten your arms until you return to the starting position.
  6. Repeat.

Muscles: Chest, triceps, core


Push-Ups - Wide Grip

  1. Support your body on the floor on your hands and toes.
  2. Arms are straight with your hands out passed the sides of your shoulders, feet together.
  3. Legs, hips, and back should all be in one continuous straight line.
  4. Lower your body by bending your arms until your elbows break a 90 degree angle.
  5. Straighten your arms until you return to the starting position.
  6. Repeat.

Muscles: Chest, triceps, core


Push-Ups - Close Grip

  1. Support your body on the floor on your hands and toes.
  2. Arms are straight with your hands close together making a diamond with your thumbs and index fingers
  3. Feet spread apart.
  4. Legs, hips, and back should all be in one continuous straight line.
  5. Lower your body by bending your arms until your elbows break a 90 degree angle.
  6. Straighten your arms until you return to the starting position.
  7. Repeat.

Muscles: Chest, triceps, core


Push-Ups - Incline

  1. Support your body on the floor on your hands.
  2. Place your feet on an elevated surface like a chair or bench.
  3. Arms are straight with your hands under your shoulders, feet together.
  4. Legs, hips, and back should all be in one continuous straight line.
  5. Lower your body by bending your arms until your elbows break a 90 degree angle.
  6. Straighten your arms until you return to the starting position.
  7. Repeat.

Muscles: Upper chest, triceps, core

 

Pike Push-Up

  1. Support your body on the floor on your hands and toes.
  2. Arms are straight with your hands under your shoulders, feet shoulders width apart.
  3. Legs and back are straight.
  4. Hips are bent at a 90 degree angle (If your butt is straight in the air, your doing it correctly).
  5. Lower your body by bending your arms bringing your head as close to the ground as possible without touching it.
  6. Straighten your arms until you return to the starting position.
  7. 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

  1. Support your body on the floor on your hands and toes.
  2. Arms are straight with your hands under your shoulders, feet together.
  3. Legs, hips, and back should all be in one continuous straight line.
  4. Lower your body by bending your arms until your elbows break a 90 degree angle.
  5. As your body lowers to the ground, bring one knee up to the outside of your body towards your elbow.
  6. Straighten your arms and leg until you return to the starting position.
  7. Repeat alternating legs each time you go down.

Muscles: Chest, triceps, core, abductors, hip flexors


Push-Ups - Inch Worm

  1. Stand straight up with your feet together.
  2. Bend at the hips until your hands are on the ground.
  3. Walk your hands out until you are in a push-up position.
  4. Do a push-up.
  5. Walk your hands back towards your feet.
  6. Return to a standing position.
  7. Repeat.

Muscles: Chest, triceps, core

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