Spartan push-ups
Triceps - Upper chest - Lower chest
- Perform one-handed push-ups with one hand ahead of the other.
- Vary the hand ahead to avoid imbalances.
- This variation places the muscles in inefficient positions that increase the difficulty.
Routines
Chest and triceps builder
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Shoulders
Homemade Push-ups
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Hips
Minimal Home - Chest & Triceps
Intermediate
Triceps ∙ Chest ∙ Abs
Triceps Kingdom
Intermediate
Triceps ∙ Chest ∙ Shoulders
Unilateral correction
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Biceps ∙ Dorsals ∙ Quadriceps
Unilateral correction
Beginner
Rotators ∙ Trapezius ∙ Shoulders ∙ Triceps ∙ Chest ∙ Legs
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Deep handstand push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
Handstand negative to straddle with bent elbows
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Low bar swing
Beginner
Triceps ∙ LowerChest ∙ Lumbar
L sit an advanced tucked planche
Advanced
Triceps ∙ Abs ∙ HipFlexors ∙ AnteriorDeltoid ∙ LowerChest ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Assisted skin the cat on parallel bars
Beginner
Abs ∙ AnteriorDeltoid ∙ Lats ∙ UpperChest ∙ HipFlexors
180º leg assisted side vault
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Triceps ∙ LowerChest ∙ Lumbar
