Archive for the ‘BodyWeight Exercises’ Category

Hip Push Ups

Unlike all the others doing this one give you a nice stretch in the chest and requires a stiff core. You will get a good arm, chest, lower back, and ab work out from this push up. This is also a great exercise to do when trying to get stronger and accomplish the planche push up. While doing these have the arms in tight and close by your hips. The guy in the video explains all the major components so I wont talk no more just relax and enjoy.

Roller Push Ups

For my advanced users out there this is a work out for you. This kind of push up requires more strength to do so I do not recommend this for beginners. Why the push up is tough is because instead of pressing you are now squeezing which is harder. Same as if you do a dumbbell press vs dumbbell fly’s the fly’s are more difficult. Moving on this push up is like a dumbbell fly but instead of lifting the weights your using your bodyweight. When doing this be careful as theres more tension on the shoulders, however if you like a challenge give it a try. Good Luck!!

OffHeight Push Ups

These push ups are a variation of the offset push ups. I am not sure what there called but I call them Offheight push ups, I mean it makes sense. Anyway just like the offset push up this works out the chest differently putting different amount of stress on different parts of the chest. In this case the pec of the arm that is higher gets worked out more. You can get creative and turn this into and explosive power exercise just use your imagination.

Spiderman Push Ups

The Spiderman push up makes you move your leg to the side off balancing the form. In order to maintain a good form your abdominals and lower back must engage. The off balance causes the whole core to work together and the arms to work slightly more then usually. That is why this variation of the push up is really good to use in a workout.

Weighted Push Ups

These push ups put more stress on your chest as your adding some weight into the routine. Although your still doing your bodyweight, your now adding a little bit of extra weight into play. Its great for people that are already strong enough to do their own body weight but yet want to progress and get stronger. I like to do these with a back pack because it does not move around, just make sure to have all the straps tight. I will either use books or some plates (weights) to fill the back pack up. Have Fun !!

Offset Push Ups

Offset Push Ups are a little bit different then the normal ones everyone is use to. An offset push up causes one arm to work more on the tricep while the other focuses more on the pec. You could say it works out the muscles irregularly. While doing these you can do 5 reps one way then switch and do 5 more reps or you can switch sides each time you do a push up. Like always keep your body straight and go down to a 90 degree angle, and most of all breath. Its always good to change up the exercise to confuse the muscles, so be open to everything as you never know what might come up next.

Hop Push Ups

Whats significant about hop push ups is it works on your explosiveness. A hop push up is just like a clap push up but you dont clap, instead you slightly hop of the ground. This is a perfect exercise for endurance and to get quicker. The exercise is great for beginners that are not able to do a clap push up but will be able to achieve similar results.

As you see the guy in this video did 3 positions, diamond , normal and wide. The video is just to show you how it looks you do not have to do all three positions. You can just do a normal hop push up or which ever one your prefer. In this case I like how the guy demonstrated because it causes your muscles to always work slightly different. This induces muscle confusion and your muscles dont adapt as quickly to the work out.

Incline/Decline Push Ups

Incline push ups are very good to do when trying to work out the upper chest and shoulders. Because of the Incline you have more weight up front making it a harder push up. To do the Incline push up get in the same position as doing a normal push up. Now find something to put your legs on so they are higher then your head. Make sure your legs are not to high because then your working out your shoulders instead of the chest. There you have it an incline push up!!

Ooo, Since we are already talking about incline push ups i will also show you how a decline push up looks like. As you might think a decline push up is exactly the opposite of an incline one. Instead of your legs being up on something now your front is higher then the legs. This works your lower chest and is easier to do then a normal or incline push up. Simple as that have funn!

Depending on your perception people have different views on which one is Called Incline or Decline. To me its whatever as long as you know that one is where your legs are above the head and the other is when there below the head. Enjoy!

Wide Push Ups

Wide push ups are similar to normal push ups except this time your arms are farther apart. This causes you to not only push but also squeeze helping you develop different parts of the Chest. Be careful as the wide grip push ups put more stress on your shoulders and your outer Chest. Because of the wide grip you are limited to how low you can go therefore its better to do these on your knuckles to add some height. If you choose to do these on your palms make sure to face the palms slightly outward and to the side making it easier on your wrists.

Normal Push Ups

Like mentioned before there are many different variations of Push Ups, I will cover most of them. To start us off  we will be taking a look at a regular push up.

In this exercise you want the arms to be shoulder width apart. Next lay on your belly and place your arms on the level of where you shoulders are, not behind them because then the triceps are getting over worked. The most important part is to keep your middle (lowerback/core) straight like a plank. To prevent this do not raise your ass to high or arch your back causing a bow looking effect. Try to keep it straight like a board and that way you’ll know that the form is correct. To ensure the proper form your elbows must get down to a 90 degree angle while executing the push up. As for the feet you can either have them together or spread apart it does not matter. Now what about your head, well you can look straight in front of you or look at the ground its up to you.

One thing to remember is push ups work both the chest and triceps muscles. Finally breathing is a crucial step, when exerting force breath out. In push ups when your going up you breath out and while going down breath in. There you have it a normal push up!! Now go on and try it out!!