Push Ups Explosive

Body Weight Exercises
Primary Muscle Group: Plyometrics - Upper Body

Muscle Groups Worked in This Exercise: Chest

Preparation: Start in a standard pushup position.

Execution: Lower yourself to the ground and then explosively push up so that your hands leave the ground. Catch your fall you're your hands and immediately lower yourself into a pushup again and repeat.

Push Ups Staggered

Body Weight Exercises
Primary Muscle Group: Pectoralis Major

Muscle Groups Worked in This Exercise:  Pectoralis Major, Anterior Deltoid, Triceps Brachii

Preparation: Lie prone on floor with hands slightly wider than shoulder width. Place hands staggered in position from one another. One more forward and one more back from the other.  Raise body up off floor by extending arms with body straight.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Comments: Both upper and lower body must be kept straight throughout movement.

Push Ups Hands In

Body Weight Exercises
Primary Muscle Group: Pectoralis Major

Muscle Groups Worked in This Exercise:  Pectoralis Major, Anterior Deltoid, Triceps Brachii

Preparation: Lie prone on floor with hands slightly wider than shoulder width. Place hands facing inward with fingers facing each other.  Raise body up off floor by extending arms with body straight.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

Execution: Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

Comments: Both upper and lower body must be kept straight throughout movement.