Push Up Variations

Standard Push ups are fine, but when you want to spice things up:

 
 
  1. Wide grip push up (engages shoulders more)
  2. Close grip push ups (engages triceps more)
  3. Clap push up (works on explosiveness and power) – plyometrics
  4. One leg push up (engages the core more)
  5. Hand release push up (helps those who want to ease the tension in the joints)
  6. Spiderman push up (improves hip mobility and engages the core more)
  7. One arm incline push up (utilizing your chest more in an unbalanced state)
  8. Decline push up (works the upper chest and shoulders)
  9. Incline push up (lower chest and triceps more)
  10. on the knees (modified for those who can’t yet do the standard push up)
  11. Shoulder tap push up (good for improving balance)
  12. slow negative push ups
  13. Pseudo planche (hands pointed toward the feet instead of forward. focuses on shoulders and biceps)
  14. Corkscrew push up
  15. Diamond push up (focuses on the triceps)
  16. medicine ball push ups
  17. renegade push ups
  18. kettlebell push ups

Of course there are more, but I listed a reasonable amount. If there is one you would like to add to the list, leave it in the comment section! do you have a favorite push up variation? leave it in he comment box! 

 

Fitness WonderWoman

Shay-lon 

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Nov.11th Workout|8 Week Program| Week One|Day 5

Saturday was a toughy but in a good way, because I made some good progress! 

 

legs, biceps, triceps

 

Workout:

 
  • Barbell front squat: 3 x 8, 100 lb 
  • Leg press: 3 x 8, 270 lb
  • Seated calf raise: 3 x 8, 100 lb
  • Seated DB curl: 3 x 8, 50 lb
  • Weighted Dip: 3 x 8, 15 lb
  • Leg curl: 3 x 8, 60 lb
  • Leg raises: 3 x 8 each leg

Cardio workout:

  1. Bodyweight squat: 30/45/30/45
  2. Kettlebell swings: 30/45/30/45, 10 kg

Now, for a while I was only able to do 3-5 reps with 100 lb front squat and Saturday I did 3 sets of 8 (it was super hard but I did it), also, it was my first time doing weighed dips and it wasn’t so bad but definitely more challenging  – I am hoping I will be able to give weighted pull ups a go. 

 

Fitness WonderWoman

Shay-lon 

Barbell Incline Bench Press

 

https://www.youtube.com/watch?v=1KEe3cdzGcU

Yesterday, I did a video on the incline bench press. Now my Incline bench press is much less than my flat bench press by like 30 lb or so. Although, I am hoping to raise it, it will take sometime, but with that being said, I decided this would be a good exercise to talk about since most people are aware of it. This particular exercise you will want do with a spotter if you know you will be lifting more than you can handle, or if you are new to the workout itself. 

 

How do I do this exercise?

 
  1. First you will want to load the bar with the appropriate weight
  2. Set the bench to an incline (usually level 3 or 4 works perfectly for most people), lie on the bench with feet flat on the ground. Back should be arched and shoulder blades “retracted”
  3. Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
  4. Lower the bar to your sternum by flexing the elbows, continue to maintain control & DO NOT bounce the bar off your chest. Elbows should be slightly drawn in while the lats are tight. 
  5. Afterwards, extend the elbows to return the bar to the starting position. 

What muscles are being worked?

  • Chest (upper portion)
  • shoulders
  • Triceps

This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough. 

 

Fitness WonderWoman, 

Shay-lon 

Oct. 25th workout

Triceps, back and glutes

 

Workout:

Tri-set:

 
  • Close grip barbell bench press: 4 x 15-20, 55 lb
  • reverse grip barbell bentover rows: 3 x 15-20, 30 lb
  • barbell hip thrust: 3 x 15-20, 25 lb plate

Tri-set:

  • DB floor press: 3 x 15-20, 40 lb
  • DB palms-in bentover row: 3 x 15-20, 40 lb
  • Butt lifts: 3 x 15-20

Tri-set:

  • kneeling cable triceps extension: 3 x 15-20, 50 lb
  • mixed grip chin ups: 3 x 15
  • glute kickback: 3 x 15-20

Tri-set:

  • dips: 3 x 15
  • inverted row: 3 x 15-20
  • pull through: 3 x 15-20, 50 lb and 40 lb

HIIT: 1 round

  1. Plank: 30 seconds
  2. push up plank: 10 seconds
  3. plank: 20 seconds:
  4. one legged plank: 10 seconds each leg
  5. one legged push up plank: 5 seconds each leg

The HIIT workout at the end was difficult, so try it! Also, if you have never tried mixed grip chin ups, I definitely felt they were more challenging, so give those a try as well. Again today’s focus was on muscular endurance, definitely leaves you with a different kind of soreness when you are finished.

 

Fitness WonderWoman

Shay-lon

Wednesday, Oct. 11th Workout

Legs & Triceps 

Workout:

 
  • Barbell squat: 4 x 10, 100 lb
  • Triceps pushdown (v-bar): 3 x 10, 60 lb & 70 lb

Superset:

  • Barbell deadlift: 4 x 10, 100 lb
  • Reverse grip triceps pushdown (straight bar): 3 x 10, 70 lb

Superset:

  • Single leg press: 4 x 10 each leg, 90 lb
  • Bench dips: 3 x 10

Superset:

  • One arm kettlebell clean: 4 x 10, 8 kg
  • Incline push up close grip: 3 x 10

HIIT: (5 rounds)

  1. High knees: 20 seconds
  2. Scissor chops: 20 seconds
  3. High knees: 20 seconds 

Fitness WonderWoman,

Shay-lon xo

 

Monday, Oct 2nd. Workout

Chest Day! Monday!

Chest, biceps & Triceps

 

Workout:

Superset:

 
  • Barbell bench press: 5 x 5. 90 lb, 95 lb, 100 lb, 105 lb
  • Plate curls: 5 x 8-10, 35 lb

Superset:

  • Incline bench press: 5 x 5. 70 lb, 75 lb, 80 lb, 85 lb
  • DB triceps kickback: 5 x 8-10, 40 lb

Superset:

  • Incline DB press: 3 x 8-10. 70 lb
  • Incline DB curls: 3 x 8-10, 40 lb

Superset:

  • Barbell curls: 3 x 8-10, 55 lb
  • Overhead DB triceps extension: 3 x 8-10, 20 lb
  • Cable crossover: 3 x 8-10, 40 lb

HIIT Training (5 rounds)

  1. High knees: 30 seconds (15 sec rest)
  2. high knees: 30 seconds (60 sec rest)
 
 

Tuesday, Sept. 26th Workout

Sorry!

This whole week has been SUPER DUPER BUSY! 

I normally have time to let everyone know beforehand so that it doesn’t come as surprise if I miss days blogging – but I forgot. I have been running the gym I work at this whole week because the owner is on vacation and so I have had to work on days that are normally my day off, not to mention since now having a client at the gym, I have had to focus on making their workouts .. and I just been trying to keep up with studying as well. I hope all of you understand, and know that I will continue to blog and hopefully next week will be back to “normal” but bare with me if I miss some days this week because of my heavy workload. Thank you ahead of time and hope you enjoy this workout!

 

Light leg, biceps and triceps Workout

 

Workout:

Superset:

 
  • Kettlebell front squat: 3 x 15-20, 24 lb
  • Glute kickback: 3 x 15-20
  • Hammer curls: 3 x 15-20, 30 lb

Superset:

  • Kettlebell one-legged deadlift: 3 x 15-20, 12 lb
  • Cable one arm triceps extension: 3 x 15-20, 30 lb
  • Cable curls: 3 x 15-20, 30 lb

Superset:

  • DB squat to shoulder press: 3 x 15-20, 20 lb
  • Close grip EZ bar curl:  3 x 15-20, 20 lb
  • Lying DB tricep extension: 3 x 15-20, 30 lb

Superset:

  • Dips: 3 x 15-20
  • Barbell calf raises: 3 x 15-20, 45 lb
  • Bodyweight squats: 3 x 15-20

HIIT Training: 3 rounds

 
  1. Elbow plank (20 seconds) then 20 sec rest
  2. plank (20 seconds) then 20 sec rest
  3. Elbow plank (20 seconds) 20 sec rest
  4. plank (20 seconds) 60 seconds rest

I did a very light weight workout, nothing with heavy lifting, I was working on some muscular endurance and also some ab HIIT work as well. 

 

Fitness WonderWoman,

Shay-lon xo