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Chest

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Dip-Flip Push-Up

Dip-Flip Push-Up

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.

B.

Explosively push up, rotating over left side to come into plank on palms.

C.

Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Dip-Flip Push-Up

Dip-Flip Push-Up

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.

B.

Explosively push up, rotating over left side to come into plank on palms.

C.

Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Dip-Flip Push-Up

Dip-Flip Push-Up

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing body. Press into hands and straighten arms to lift hips to start. Bend arms back, lowering hips to hover 1 inch above floor.

B.

Explosively push up, rotating over left side to come into plank on palms.

C.

Immediately do one push-up (arms bent straight back with elbows tight to ribs). Explosively push up and rotate over left side to return to start. That's 1 rep. Do 20 reps (alternating sides for the flip), then jog in place for 30 seconds.

Hand-Release Superman Push-Up

Hand-Release Superman Push-Up

A.

Start on floor in plank on palms.

B.

Lower to floor and lift hands.

C.

Bend arms out to sides to rest fingertips behind head, then lift upper body and legs as high as you can. Pause; lower, then push up to plank. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Part 1: Push-Up

Part 1: Push-Up

A.

Start on floor in plank on palms.

B.

Bend arms back at a 45-degree angle to lower body toward floor until chest grazes floor. Push back up to starting position. Continue as quickly as you can for 20 seconds. Rest for 10 seconds. That's 1 set.

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