exercises ideas

Place your hands on the ground with your thumbs and index fingers touching to make a diamond shape hence the name. Proceed to do a push up while keeping your elbows close to your body. This variation places emphasis on the triceps.

The wide push up targets the chest musculature differently to other push up variations because of the disadvantage you are putting yourself at. Dont go crazy though ? place your hands 3 or 4 inches beyond shoulder width.

Begin in the standard push up position, but as you descend lean to one side to add more stress to that side. Switch the side you lean towards with each rep.

Place your hands on the floor just wider than shoulder width, and your feet on a sturdy chair or bench. Walk you hands back a bit and lift you hips as high as you can. Lower your body towards the ground by bending your elbows. Push back up to return to the starting position.

Get into a standard push up position, but place one arm on a stable, raised surface. Relying on the arm on the ground as much as possible, lower yourself down to the ground and push back up. This is a great way of training for the one arm push up.

Starting on your hands and knees, place your feet against a wall and walk your feet up until you are in a handstand position. Lower yourself slowly by bending your elbows until your head touches the floor. Reverse the movement to return to the starting position. You can make this more difficult by moving your feet away from the wall.

Rather than getting into a regular push up position, take a very wide stance, and place only one arm on the ground in front of you. Keeping the arm on the ground close to your torso, lower your body towards the ground. When you push yourself back up to the starting position, try to avoid twisting.

Facing up, use your hands and feet to lift your buttocks off the ground. Keeping your hips high, walk yourself backwards using same side patterns of leg and arm movement. After going backwards, reverse the movement to go forwards and return to the start.

Stand up tall with the legs straight, and drop your hands to the floor. Keeping your legs straight but not locked, slowly lower your body towards the floor, and then walk the hands forward. Once in a push up position, start taking tiny steps until the feet meet the hands.

Starting on your hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side.