Chest and Triceps Exercises

Push ups are a classic exercise for a reason. Not only do you work your chest, you work your shoulders, triceps, lower back, core, and legs at the same time. It's an excellent exercise with tons of options for modifications. You can also do push ups pretty much anywhere (like on the trail perhaps?) making them extremely convenient and accessible to everyone.




Push Ups:Beginner - Puppy Push Ups- Start with your knees directly under your hips

- Position your hands directly under your shoulders then walk them about half a foot to either side

- Bend your elbows, creating a 90-degree angle, to lower your chest and head towards the ground

- Push up by extending your elbows straight

Intermediate - "Girl" Push Ups

- Start in the Puppy Push Up position

- Keeping your weight in your hands, walk your knees back about a foot. You should now be able to make a straight line from your knees to your shoulders.

- Bend your elbows, creating a 90-degree angle, to lower your chest and head towards the ground

- Push up by extending your elbows straight

Advanced - Standard Push Ups

- Start in the Puppy Push Up position

- Extend your legs out straight behind you keeping your weight in the balls of your feet

- Bend your elbows, creating a 90-degree angle, to lower your chest and head towards the ground

- Push up by extending your elbows straight

Bonus - Three-Legged Push Ups- Start in the Standard Push Up position

- Lift one leg about a foot off the ground

- Keep the leg off the ground while performing a Standard Push Up

Double Bonus - Spiderman Push Ups

This is more challenging because it shifts more of your weight into your hands.

- Start in the Three-Legged Push Up position

- As you bend your elbows, open your hip and bend your lifted knee toward the elbow on the same side

- Extend your leg back as you extend your elbows straight

Triceps Push Ups:

All variations of the Push Up can be done to modify the Triceps Push Up

- Start in a High Plank position

- Keeping your elbows pointed behind you, bend your elbows; you should be hugging your elbows to your sides

- Push up by extending your elbows straight

Diamond Push Ups:

All variations of the Push Up can be done to modify the Diamond Push Up

- Start in a High Plank Position

- Position your hands under your face to make a diamond; space your hands apart so your fingers don't touch

- Keeping your elbows pointed to the sides, bend your elbows; your elbows should make the letter T

- Push up by extending your elbows straight