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YOGA PUSH-UP
1. Start in the standard push-up position, hands about shoulder-width apart.
2. Push up, fully extending your arms, and raise your butt, forming a 90-degree angle at your waist.
4. Exhale and slowly lower yourself into the down position of a typical push-up so that your elbows are at a 90-degree angle and your chest is hovering just above the floor. Hold for 10 to 60 seconds while continuing to breathe.
Benefit: Taps the core and works stabilization muscles as it robs the standard push-up of its momentum by holding in place. Great for increasing flexibility throughout the body and elongating the spine.
2. ATLAS PUSH-UP
Atlas I: With your feet on the ground, place each hand on separate chair seats, or other raised platforms, so that your body can dip down in between.
Atlas III: Hands on the ground, feet on a chair or elevated at least 10 inches above your hands.
Benefit: Sculpts, strengthens and enhances range of motion. The deeper dipping also stretches the pecs while building lung capacity and endurance.
3. FULL PLANCHE
1. Lie flat on your stomach, toes to the ground.
2. Place your hands, palms down, near your waist, fingers pointing toward your toes.
3. While keeping your core tight, push your body completely off the ground, forming a slight arc.
4. Lower down. Benefit: This is the ultimate push-up, says author Mark Lauren, because it works everything from your traps to your glutes. You can do this exercise, staying just in the one- to 12-rep range, and be continuously challenged by it for years.
4. GECKO PUSH-UP
1. Begin in a standard push-up position. In one fluid motion:
2. Tilt your head to the left as you lower down, while bringing your left knee up to your left elbow.
3. Return your leg to the original position as you push back up.
5. PANDA PUSH-UP
1. Begin in the standard push-up position. In one fluid motion:
2. As you lower down, tuck your left elbow in and roll onto your left side.
6. SPIDER-MANS
1. Stretch out on the ground, face down, with your feet together and arms extended over your head.
3. Inhale deeply, tighten your abs and press up to elevate your entire body like a bridge.
Mark Lauren likes to kick it up a notch by starting with his belly on the floor but his hands and feet on phone books. A variation of this exercise is the Diamond Plank, performed with your hands flat on the ground, fingers forming a diamond.
Benefit: Works just about everything, but focuses heat on the core, back and chest. Protect your lower back by keeping your midsection rock hard through the exercise.
7. HINDU PUSH-UP
1. Get into the starting position this way: From standard push-up position, hands a little wider than shoulder width, walk your feet up and spread them even wider, forming a V with your body at the waist and your butt in the air, looking backward through your legs.
2. Shift forward, bending your arms as your head comes down past your hands.
3. Follow through by dropping your hips and pushing back up, looking forward as your waist and back arch toward the floor.
4. Push your hips back up to the start position, forming a complete rotation and taking care not to bend your arms a second time.
5. To make it a dive bomber push-up, do the entire movement in reverse starting from the arched position. Benefit: A favorite of Bruce Lee because it works the legs, back, chest, shoulders, arms, hips and abs. Its even said to tone interna l organs.
8. CHINESE PUSH-UP
1. With your heels together, bend and form a 90-degree angle at your waist with your butt in the air, legs and arms extended, back straight. Form a diamond with your hands flat on the floor about 3 feet from your toes.
2. Bend your arms at the elbow while keeping everything else fixed.
9. PEC FLIES
1. Lie on your stomach, arms out to the sides forming a T, with a towel under each hand.
2. Keeping your arms extended and body straight, slide your hands in toward your chest.
Benefit: Pounds the pectorals, but also hits the core and shoulders.
2. Raise one leg straight back behind you while extending the opposite arm to the front.
3. Keeping your head up, hold as long as you can, and then switch sides.
Benefit: Extreme core builder plus pecs, triceps and deltoids. Incredible spine stabilizer.
11. T PUSH-UP
1. With a dumbbell in each hand, get into a standard push-up position, feet slightly apart and arms extended.
2. Bending at the elbows, lower down as far as you can. 3. As you push back up, lift one hand straight up, rotating your body to form a T.
Benefit: Builds muscles mass while working obliques. One of the few exercises that trains rotational strength.
1. Starting with your back to a wall, get down onto your hands and knees and walk your feet up the wall.
3. Tightening your core, but not arching your back, lower your body slowly until your head almost touches the floor.
Benefit: Works shoulders, triceps and core. Bring your hands together for more emphasis on triceps, or do some shrugs to tap your traps more.
2. Start in standard push-up position with feet a bit wider than shoulder width and hands a little closer.
5. Lower down, keeping your shoulders parallel and your working elbow tucked into your ribs.
6. Focus your weight toward your pinkie as you push back up.
Benefit: Full-body workout that can humble even the most hard core because of its unique demands on strength and coordination. Another of the few exercises that trains rotational strength.
2. Fold your arms back with hands flat by your ears, fingers pointing to your toes, elbows angled out.
Benefit: A great butt-burner that also work triceps, deltoids and lower back. Keeps you from becoming a hunched-over old person.
Benefit: Strengthens wrists and works the pecs, rhomboids and lats more than a standard push-up, says Andre Turan, who earned a world record by doing 40 of these with a 40-pound weight strapped to his back.
Benefit: Works cardio and builds speed for flying fists of fury, says former Marine and martial arts instructor Eddie Kowacz.
Benefit: A great way to build explosive power and give yourself a round of applause as you go.
Benefit: Taps stabilizer muscles and core. Go stabilizer crazy: Put different-size balls under both hands and even your feet.
Your hands are planted wider and farther down, closer to your hips. Benefit: A favorite of gymnasts looking to perfect the Maltese cross technique, its a core and stabilizer kil ler.