Push-up intensity: our simple-to-do push-up program will build you a terrific upper body via progressively more intense phases - Home Training - Cover Story

Men's Fitness, Nov, 2002 by Myatt Murphy

2 TRICEPS PAUSE PUSH-UP (triceps, inner chest, shoulders) Place your hands flat on the floor (shoulder-width apart) with your arms straight, elbows unlocked. Straighten your legs behind you, feet together, and position yourself so that the balls of your feet are touching the floor. Next, slide your hands in so that they lie about 12 inches apart, angling your fingertips slightly toward each other (2a). "This variation makes the triceps work a little harder than they usually have to, without placing any strain on the wrists or elbows," says Brungardt.

Slowly begin to lower yourself toward the floor, pausing momentarily one-third of the way down (2b). Lower yourself down another third of the way, then pause once more. Bring yourself down till your chest touches the floor. Slowly push yourself back up until your arms are straight, elbows unlocked (2c), and repeat for as many repetitions as possible.

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3 CHAIR PUSH-UP (lower chest, shoulders, triceps) Place two sturdy chairs of equal height about shoulder-width apart from one another and kneel in front of them. Place one hand flat on each seat, then extend your legs behind you (3a). Keeping your shoulders directly above your hands, slowly lower yourself down as far as you can (3b). Press yourself back up and repeat for as many repetitions as possible.

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LEVEL 2: INTERMEDIATE TRAINING

Now that you've got your balance, it's time to challenge specific areas of your chest that may not be receiving enough attention from the basic routine. This intermediate push-up plan from McDaniel uses a mix of assorted angles to work your chest thoroughly from top to bottom. Do each exercise for as many repetitions as possible, this time resting only 60 to 90 seconds between sets. Do three sets for each exercise.

4 DECLINE PUSH-UP (upper chest; forearms if hand weights are used) Stand with your back to a sturdy chair (most seats will be approximately 19 inches off the ground, an ideal height for this push-up). Assume the starting position shown in 4a, making sure your hands are spaced shoulder width with fingertips facing forward. Keeping your body straight, lower yourself until your upper arms are parallel to the floor (4b). Pause briefly, then, while holding the contraction in your chest and arms, press back up. Repeat for as many repetitions as necessary.

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Bonus: Using stairs instead of a chair allows you to increase resistance, while engaging a greater number of fibers: try performing the second set with your feet positioned one step higher than on the first set, and still one higher for the third set. You can also develop your forearm muscles by gripping a hexagonal [for stability] dumbbell in each hand.

5 INCLINE PUSH-UP (lower chest) Kneel on the floor, facing a sturdy chair. Place your hands flat on the arm of the chair (shoulder-width apart) and extend your legs behind you (5a). Next, lower your upper body to the chair arm by bending your elbows, keeping your knees locked and your body rigid throughout the movement (5b). Press back to the starting position and repeat for as many repetitions as possible.