3 Push-Ups that Will Change Your Body

FITNESS Magazine
Healthy LivingApril 9, 2012
Full T Push-Up
Full T Push-Up

By Hagar Scher; Photographs by Chris Fanning

Sculpt sexy arms and a firmer chest with these 9 push-up variations from Todd Durkin, owner of Fitness Quest 10 in San Diego.

1. Full T Push-Up
Targets shoulders, chest, arms, abs, obliques, thighs
Begin in full push-up position -- wrists below shoulders, legs extended, toes tucked under, abs engaged. Lift your right arm toward the ceiling, rotating entire body to right; keep hips and legs stacked. Hold for 2 counts, then return to start. Do one push-up; repeat on left side. Do 10 reps per side.

Related: Fight Arm Flab in 10 Minutes

2. Dive-Bomber Push-Up
Targets shoulders, chest, arms, abs, back, hamstrings
Start in downward-facing dog -- hands slightly more than shoulder-width apart, hips lifted, heels reaching down. Glide chest forward and through arms, bringing it down between your hands and arching back toward ceiling; hover hips 2 to 3 inches off floor. Reverse, pressing into hands and bringing hips back up. Do 10 reps.

Related: Toning Exercises for a Stability Ball


3. Staggered Arm Push-Ups
Targets shoulders, chest, arms, abs
Begin on hands and knees with hands about shoulder-width apart and left hand 4 to 6 inches in front of right hand (keep hands close to chest). Walk feet back until legs are fully extended, keeping abs firm. Do 10 push-ups, bending elbows to 90 degrees and bringing chest just above the floor. Switch hand positions, placing right hand 4 to 6 inches in front of left; repeat for 10 more reps.

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Dive-Bomber Push-Up
Dive-Bomber Push-Up
Staggered Arm Push-Up
Staggered Arm Push-Up

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