Push-Ups That Will Change Your Body

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

By Hagar Scher; Photographs by Chris Fanning

Beginner Push-Ups

1. Modified T Push-Up

Targets shoulders, chest, arms, abs, obliques

Begin in modified push-up position -- wrists below shoulders, abs engaged, knees on floor (not shown). Then bring your right arm toward the ceiling, rotating your upper body (from the waist up) to the right. Hold for 2 counts; return hand to floor and do a push-up, bending elbows to 90 degrees. Return to starting position; repeat on left. Do 10 reps.

2. Modified Halfway Push-Up

Targets shoulders, chest, arms, abs

Begin in modified push-up position -- wrists below shoulders, abs engaged, knees on floor. Do a push-up, keeping elbows close to your body and bringing chest almost to the floor. Come only halfway up, keeping abs tight, then lower again to floor. Straighten arms all the way without locking elbows. Repeat, this time doing a full push-up on your knees. Hold for one count, then return to starting position. Do 5 reps.

3. Modified Single-Arm Push-Off

Targets shoulders, chest, arms, abs

Begin in modified push-up position --- wrists below shoulders, abs engaged, knees on floor. Do a push-up, keeping elbows close to your body and bringing chest almost to the floor. As you straighten arms, lift right hand a few inches off the floor. Lower right hand and repeat, this time lifting left hand. Continue alternating hands; do 10 reps per side.

Next: Intermediate Push-Ups

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Sevahdiva1 wrote:

Push Ups are the ultimate in sculpting arms, shoulders and tightening up the core they can be performed anywhere and at any time. No fancy equipment needed just upper body strength.

6/28/2012 05:25:53 PM Report Abuse

sonirg44 wrote:

Very helpful, though a bit difficult. Thanks. R G Soni

11/28/2011 07:11:20 PM Report Abuse

harmsllc wrote:

Modified Push Ups -As I read your blog post, I couldn�t help but think of the Push-Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push-ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push-up.

7/25/2010 08:21:43 PM Report Abuse