Exercise No. 1 Push Ups (and variations)

Some of you may not have a weight set or don't want to pay for a gym membership because you have other things to spend your money on. So I'll give you one exercise today, I'm going to work from the top down on the body weight exercises. Some of these things, you can actually get pretty toned and muscular off if you do it right.

   I'll give you exercises that a lot of people only do in one way, these exercises will be explained in different ways to work out the same muscle groups in different ways.

.Push ups

Most people can do push ups, yes they're easy, but how many can you do is the question? And how often? And how do you do them? So I'll give you a few different push ups to work on.

   I'll start out with cutting down the old dog myths on the push ups. Your stomach isn't supposed to touch the ground when you do push ups, got it? If you're a tall person like myself with long arms, you can actually hyper-extend muscles if you go down to the ground all to often in a push up if you're not careful.

   Last I checked, most people don't want to be double jointed because they're muscles are stretched too far out.

   First here are push up instructions.

 

Classic push ups:

   Flare your elbows out somewhat keeping your hands at shoulder width. Go all the way down until your elbows are bent at a ninety degree angle, push back up and do over and over again. Easy, I think everybody knows how to do that. Now if you want to get a big work out from that kind of push up, do them but with controlled time. Take two seconds to go down, hold the position you're in for about a second, and then take two seconds to go up. If you can get to twenty of those in one set, you're doing really good.

Flare push ups:

   So on this one, you just flare your elbows out rather far, but not so far as to where you'll cause yourself damage. It's a lot like the classic push up, just with more flare. It works out your pectorals a little more than just a classic push up.

Tuck in push ups:

   For this one, it centers on your triceps. What you do is tuck your elbows in to your sides but you don't touch your body, but you keep them in while your hands are shoulder width. You press down and back up as much as desired. Some people think these are easier than regular push ups, but they're honestly a little harder.

Diamond push ups:

   This one is one of the harder push ups. You put your hands in the shape of a diamond. This flares your elbows out way far when you go down. Go down at least a little more than halfway. If desired, you can touch the floor, if you don't hurt yourself.

Clapping push ups:

   You keep your hands either far apart or shoulder width and hop off of them and clap and then land back on your hands. Now these are super hard when you take it to a new level. Such as clap behind your back, or double clap where you clap up front, in the back, and then land. And then you have the triple clap. You jump up, clap in front, clap in back, clap in front, and then land. It's really hard and I don't recommend you try it when you're a started because you'll hurt yourself and I take no liability for your injuries.

One arm push ups:

   This is one of the hardest push up. It emits immense force through your body in a diagonal motion. This one requires a little bit of technique. So you can keep your feet far apart, and if your looking into advancing, close together because it requires more balance. Also, if you break dance, this is a great exercise. So what you do is tuck your elbow in, if you flare it out, it's near impossible to go up because of the way physics work. So your elbow is tucked in and you hold your body in regular push up position, but as you go up, the side of you are not using an arm on, lifts up and to the side and the side with your arm turns downward as you go up to maintain your balance. When you come down to maintain balance, put all of the previous movements into reverse. This helps you maintain balance, and it's still hard as fuzz.

Knuckle push ups:

   You can do this as all of the previous push ups but just with a different hand position. Although an important tip is, is that if you feel your pushing the ends of your fingers too far back, lean more forward, it provides wrist strength and balance effort.

Archer push ups:
   Done by leaning to one side in the regular push ups position. It's not difficult, but more time under tension in this exercise will cause your muscles to develop and become stronger.

So I'm going to give a different page tutorial on things like handstand push ups and planche (I'll explain later on) push ups to work on. Those are the more advanced styles of push ups, and they're really not considered normal push ups like the ones I just gave you. So they'll make their appearance later on. Do look forward though, because believe it or not, I can do those two things, so I'll know very well what I'm talking about.