April 2, 2012 Posted by Curtis in Fitness, Health, Video, Weight Loss

7 Secret Push Up Exercise Variations

Fullerton, California - In this new Boot Camp FX workout video with Curtis Ludlow you'll discover 7 top secret push up variations.

Push ups are most commonly used to increase upper body strength and endurance.

However, they're also a great exercise for improving abdominal strength and core stability.

In this video you'll see a demonstration of a basic push up followed by 7 of my favorite push up variations.

If you're interested in upper body strength a great way to test yourself is with push ups.

Here's how:

Get a beach towel and roll it up so that it's approximately 2 inches in diameter.

Place it under your chest.

When your chest touches the towel in the down position immediately push yourself back up until your elbows lock out.

Perform as many basic full range push ups as possible in one minute. Record your number.

Test again in 4-weeks.

Push Up with 360 Jump - Step #1

Shoulders positioned over hands.

Push Up with 360 Jump - Step #2

Shift weight forward to upper body.

Push Up with 360 Jump - Step #3

Thrust feet back into push up position.

Push Up with 360 Jump - Step #4

Descend into push up. Chest touches ground.

Push Up with 360 Jump - Step #5

Push yourself back up and thrust both knees in toward your chest in one motion.

Push Up with 360 Jump - Step #6

Jump into the air.

Push Up with 360 Jump - Step #7

Attempt to complete a full revolution. Land softly and immediately descend into your next repetition upon landing.

Corliss Push Up - Step #1

Chest to the ground.

Corliss Push Up - Step #2

Push yourself up into the air explosively.

Corliss Push Up - Step #3

Hands reach for knees while in the air. Land softly. Do not attempt unless you can do 50 consecutive basic push ups or 20 military push ups.

Dive Bomber Push Up - Step #1

Start with hips high. Knees locked. Arms straight and in line with spine.

Dive Bomber Push Up - Step #2

Descend into push up position while attmpting to maintain angle between hip and spine, keeping hips high.

Dive Bomber Push Up - Step #3

Push yourself up. Keep abs tight. Don't allow hips to sag.

Girly Push Up - Step #1

Start with chest, knees and feet on the ground.

Girly Push Up - Step #2

Push chest off the ground. Attempt to move from the top of your head to your hip as one segment.

Renegade Push Up - Step #1

Push ups while holding kettlebells or dumbbells.

Renegade Push Up - Step #2

Descend as low as possible while keeping hips in line with head and feet.

Renegade Push Up - Step #3

Keep abs tight and hips high and then push yourself back up into your starting position.

Renegade Push Up - Step #4

At top of your range of motion lift one of the weights off of the ground. Repeat on the other side.

Staggered Push Ups - Step #1

Staggered Push Ups - Step #2

Staggered Push Ups - Step #3

Staggered Push Ups - Step #4

T-Rotation Push Ups - Step #1

Descend into the starting position of your push up. Chest on the ground. Abs tight.

T-Rotation Push Ups - Step #2

While keeping alignment between head, hips, and feet push yourself back up

T-Rotation Push Ups - Step #3

At top of your range of motion raise one arm into the air. Then rotate to one side. Hold for a two count. Then reverse the motion and repeat on the other side.

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They Did It. So Can You.

{Fullerton Boot Camp FX is for All Fitness & Ability Levels}

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