Advanced Exercises 4:
Pushups Variations
Pushups Variations
Weighted Pushups
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Pushups with a plate on your back. Putting one leg in the air keeps your lower back straight by preventing your hips from dipping downwards.
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Plyometric Pushups
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Push yourself up with enough force that your hands come off the floor. Great for building strength in the chest, shoulders and triceps.
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Plyometric Spider Pushups
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Plyometric Spider Push-ups consist of two things: (1) a plyometric push-up, and (2) bringing a knee up toward the elbow on the same side, as you lower yourself down into the Pushup. This is a difficult exercise, not a lot of people can do it. This is a great exercise for athletes who need to develop explosive strength in their upper bodies.
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Clock Pushup
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Your feet are stationary as you walk around in a complete circle with your hands doing Pushups. One revolution equals 1 hour. How many 'hours' can you do? Try 3x in one direction and 3x in the other direction (6 "hours")
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Weighted Clock Pushups
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If you think regular clock Pushups are tough, then these are really hard. The added weight, of course, makes it more challenging but balancing a plate while doing walking Pushups in a circle is very difficult! This really challenges your core.
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