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Pure Push-up Power Building

36 min
 · 
9 exercises
Today we're all about developing that upper-body strength, specifically, PUSH-UP POWER. You may ache tomorrow, but that means those muscles are growing bigger and stronger and in a matter of weeks, push ups will be ready for completion. 
Dumbbell Floor Chest Press
3 sets
10 reps
45 sec rest
Use a weight that gives a nice burn at 10 reps.
1:00 rest
Wall Push-Ups
2 sets
12 reps
45 sec rest
These aren't just wall push-ups, I actually want you to push your whole body away from the wall! Explode!
1:00 rest
Bench Tricep Dips
3 sets
10 reps
45 sec rest
Make this a challenge by allowing your legs to go as straight as you can. Complete 10 per set.
1:00 rest
Flat Bench Dumbbell Flyes
2 sets
10 reps
45 sec rest
Building more chest power now! Aim to spend 4 - 6 seconds per rep!
1:00 rest
Knee Push-ups
3 sets
10 reps
60 sec rest
You don't have to go all the way down if you are unable to, just focus on lowering the body as low as you can!
1:00 rest
Seated Tricep Press
2 sets
12 reps
45 sec rest
Holding onto this weight, use all triceps to push it overhead. Nothing should move except your lower arm.
1:00 rest
Incline Push-ups
3 sets
6 reps
60 sec rest
Again, only focus on the lowering portion! When you're about to collapse, drop your knees. This is one rep.
1:00 rest
Plank
Hold this pose for 15 seconds x 3. With 20-second rests between sets.
1:00 rest
Static Push-up
3 sets
5 reps
60 sec rest
Finally, get into a full push-up position & slowly lower your body down. Collapse when necessary and go again.
Pure Push-up Power Building
36 min
 · 
9 exercises
Today we're all about developing that upper-body strength, specifically, PUSH-UP POWER. You may ache tomorrow, but that means those muscles are growing bigger and stronger and in a matter of weeks, push ups will be ready for completion. 
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Dumbbell Floor Chest Press
3 sets
10 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Use a weight that gives a nice burn at 10 reps.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Rest
0:00
next up
Wall Push-Ups
Next
Wall Push-Ups
2 sets
12 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
These aren't just wall push-ups, I actually want you to push your whole body away from the wall! Explode!
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs
  1. Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
  2. Keeping a tight core, slowly lower your chest towards the wall.
  3. Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
  2. Keeping a tight core, slowly lower your chest towards the wall.
  3. Pause once your working arm forms a 90 degree angle. Contract the chest muscle and push yourself back up to the starting position.
  4. Repeat using the opposite arm.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Rest
0:00
next up
Bench Tricep Dips
Next
Bench Tricep Dips
3 sets
10 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Make this a challenge by allowing your legs to go as straight as you can. Complete 10 per set.
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Rest
0:00
next up
Flat Bench Dumbbell Flyes
Next
Flat Bench Dumbbell Flyes
2 sets
10 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Building more chest power now! Aim to spend 4 - 6 seconds per rep!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  • Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
  • Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
  • With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
  • When the dumbbells are parallel with the ground, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
  2. Hold the handles with an overhand grip. Your arms should be outstretched.
  3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
  4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
  5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
  6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
  7. Repeat.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Sit on a pec deck machine with your back flat against the back rest.
  2. Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
  3. Exhale and slowly push the handles together  squeezing your chest to the middle as you do so. Hold for a count of one.
  4. Inhale as you return to the starting position in a controlled movement.
  5. Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of  different machines with different placement of your forearms. With these,  place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

Rest
0:00
next up
Knee Push-ups
Next
Knee Push-ups
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
You don't have to go all the way down if you are unable to, just focus on lowering the body as low as you can!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Rest
0:00
next up
Seated Tricep Press
Next
Seated Tricep Press
2 sets
12 reps
45 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Holding onto this weight, use all triceps to push it overhead. Nothing should move except your lower arm.
Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Sit on a bench with back support.
  2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
  3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
  4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
  5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
  6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
  7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):
Triceps
Secondary:
Forearms
  1. Attach a rope to the bottom pulley of a cable station.
  2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
  3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
  4. Keep your elbows  close to your head. This is the start position.
  5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
  6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
  7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
  8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Rest
0:00
next up
Incline Push-ups
Next
Incline Push-ups
3 sets
6 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Again, only focus on the lowering portion! When you're about to collapse, drop your knees. This is one rep.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
  2. Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
  3. Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Set a barbell in a weight rack at the low end of a decline bench,making sure it is at a height you can reach without fully extending your arms.
  2. Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
  3. Using an overhand grip, grip the bar with your hands about twice your shoulder width apart.
  4. Push up to lift the bar from the rack and hold it directly over you with your arms locked. Your arms should be at 90 degrees to the floor. This is the start position.
  5. Bend your elbows to slowly lower the barbell until it touches our chest, inhaling as you do so.
  6. Hold for a count of one.
  7. Return to the start position by pushing the bar using your chest muscles, exhaling as you do so.
  8. At the top of the movement, lock your arms and squeeze your chest muscles.
  9. Hold for a count of one. Repeat.

If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not  let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.

Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
  1. Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
  2. Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
  3. Stop when your upper arms are parallel with the floor.
  4. Squeeze your chest muscles and slowly return to starting position. Repeat.
Rest
0:00
next up
Plank
Next
Plank
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Hold this pose for 15 seconds x 3. With 20-second rests between sets.
Primary muscle group(s):
Abs, Obliques, Shoulders
Secondary:
Glutes & Hip Flexors, Quadriceps, Triceps, Wrists
Pronunciation:
koom-bhah-KAH-sah-nah
  1. Begin in Downward Facing Dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you.
  2. With an inhale, shift forward into Plank, bringing your shoulders over your wrists. Engage your core and legs. Gaze diagonally downward.
  3. Hold the pose and take slow, deep breaths.
  4. Push back to Downward Facing Dog with an exhale.

Modification: Lower your knees to the floor.

Avoid this pose if you have carpal tunnel syndrome.

Rest
0:00
next up
Static Push-up
Next
Static Push-up
3 sets
5 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Finally, get into a full push-up position & slowly lower your body down. Collapse when necessary and go again.
Primary muscle group(s):
Abs, Chest
Secondary:
Abs, Shoulders, Triceps
  1. Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
  2. Lower your chest to the floor and hold for 30 seconds.
  3. Straighten up to starting position.
Primary muscle group(s):
Abs
  1. From a push-up position walk your hands and feet away from the centre of your body until you form an ‘X’ shape.
  2. Engage your core and hold this position for the designated amount of time.
  3. Walk your hands and feet back into a push-up position to complete the exercise.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

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