Benefits: Chest, Shoulders, Arms, Core

Stand a little further than arms length away from a wall.  Keep feet together.  Fall towards wall to catch yourself with both arms.  Keep head up, bringing face as close to wall as possible.  Keep elbows close to your sides.  Throw yourself off the wall to return to beginning position.  Keep feet stationary for duration of exercise.

Recommended Repetitions: 20+

Single Arm Wall Push-Ups

Benefits: Arms, Shoulders, Core

Standing sideways, position yourself a little further than arms length away from a wall.  Keep feet together.  Extend one arm to wall.  Slowly lower yourself to wall keeping body square.  Press yourself back to original position.

Recommended Repetitions: 20 per side

Kneeling Push-Ups

Benefits: Chest, Arms, Core

Kneeling on knees, keep body straight with arms shoulder-width apart.  Keep head up.

Recommended Repetitions: 20+

Standard Push-Ups

Benefits: Chest, Shoulders, Arms, Core

Basic push-up with arms shoulder-width apart.  Keep your elbows to your side and your head up.

Recommended Repetitions: 20+

Chair Decline Push-Ups

Benefits: Chest, Shoulders, Arms, Core

Holding seat of chair, keep your body straight in push-up position.  With feet together, do push-ups on chair.  Keep your head up.

Recommended Repetitions: 20

*No – this doesn’t work your “lower chest”.  We don’t have a “lower chest”.  Quit thinking like a Junior High Body Builder Wannabe.  It’s simply an easier form of push-up as our body weight is shifted toward our feet and off of our arms.

Chair Incline Push-Ups

Benefits: Chest, Shoulders, Arms, Core

Place feet on chair and arms shoulder-width apart.  Keep your body straight in push-up position.  With feet together, do push-ups to floor.  Keep your head up.

Recommended Repetitions: 20

*And this doesn’t work the “upper chest”.  This position is more challenging as your body weight is shifted from your feet to your arms.

Wide Stance Push-Ups

Benefits: Chest, Shoulders, Arms, Core

Same as a standard Push Up.  It simply provides a little variety to your workout.  Placing your hands wider places more of the effort on your Pectoral Muscles.  Be careful in this position if you have any Rotator Cuff issues.  Keep your head up.

Recommended Repetitions: 20

Narrow Stance Push-Ups

Benefits: Chest, Shoulders, Arms, Core

Same as a standard Push Up.  Placing your hands closer places more of the effort on your Triceps.  This position is also the safest for protecting your shoulders and building significant “Push Strength”.  Keep your head up.

Recommended Repetitions: 20

Rotational Push-Ups

Benefits: Chest, Shoulders, Arms, Core, Back

Out of a standard Push Up, press up onto one hand, rotate to raise lifted hand directly above you.  Squeeze shoulder blades together while maintaining balance on one arm and holding body straight.  Rotate back down into push-up position, repeat on opposite side.

Recommended Repetitions: 20

Alternate Leg Kick Push-Ups

Benefits: Chest, Shoulders, Arms, Core

Start from your Basic Push-Up Position.  As you press upward, shift your weight onto your left arm and right leg.  Kick your left leg underneath to kick and rotate to your right side.  Reach out with your right hand to touch the toe of your left extended leg on your right side.  Retract back to push-up position, complete push-up and now repeat to the opposite side – kick right leg underneath and touch toes on left side with left hand.

Keep alternating sides.

Recommended Repetitions: 20 (Good Luck!)

Overhead Dumbbell Tricep Extensions

Benefits: Triceps, Shoulders

Using the appropriate amount of weight, raise dumbbells overhead.  As with all overhead exercises, keep your knees soft to protect your low-back. Keep dumbbells touching throughout duration of exercise.  Lower dumbbells behind your back while keeping your elbows close together.  Raise weights until arms are in the fully extended and locked position.

Recommended Repetitions: 20

Chair Dips

Benefits: Triceps, Chest, Shoulders

Sitting on a chair or bench, grip edges of chair as close to your hips as possible.  Place both feet on the floor in front of you.  The exercise becomes more challenging as you place your feet further forward from the chair. Lower yourself straight down off the front edge of the chair, keeping your back as close to the chairs edge as possible.  Press back up until arms are fully extended.

Recommended Repetitions: 20+

Chair Dips Cross-Legged

Benefits: Triceps, Chest, Shoulders

Same exercise as above – simply cross one leg over the other.  The benefit is two-fold: you will slightly increase the load on your arms to increase the resistance and you will subtly stretch the hip of the crossed leg.

Recommended Repetitions: 20+ per side

Chair Dips with Stability Ball

Please use extreme caution while performing this exercise.  Make sure chair is secure and stable to avoid slipping so you don’t fall down and go BOOM!

Benefits: Triceps, Chest, Shoulders, Core

This is one of the most advanced ways to perform Chair Dips.
Extend both legs to rest on top of a stability ball to challenge your balance and to increase the load on your arms, shoulders and chest.  Lower yourself straight down off of chair, keeping your back as close to the front edge of chair as possible.

Recommended Repetitions: 20+

Press Exercises | Home Fitness Workouts | Home Gym Workout | Home Gym Routines