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.
Sessions
Chest and triceps builder
Intermediate
Upper Chest ∙ Lower Chest ∙ Biceps ∙ Triceps ∙ Forearms
Homemade Push-ups
Intermediate
Upper Chest ∙ Lower Chest
Minimal Home - Chest & Triceps
Intermediate
Upper Chest ∙ Lower Chest
Triceps Kingdom
Intermediate
Upper Chest ∙ Lower Chest
Unilateral correction
Intermediate
Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes
Unilateral correction
Beginner
Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes
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Archer push-ups to typewriter
Triceps ∙ Abs ∙ LowerChest
Diamond push-ups
Triceps ∙ LowerChest ∙ UpperChest
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Slow muscle up on rings
Triceps ∙ Biceps ∙ Lats ∙ LowerChest ∙ Abs
Weighted dips
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Straddle swings
Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ UpperChest ∙ LowerChest