If you can manage one rep of this exercise, you have the balance of a stone statue — congratulations! 75 but with your feet on two ’bells (skip to 1:45 in the video). This will make your abs and legs do some extra work. Thus, the diamond push-up is a great variation to incorporate and progress. This exercise works your abdominal muscles more than your obliques. These can also be performed with a box or another object of the same size. Come down as you would normally, but then after raising yourself back into the starting position, row one of the weights up to your side. Get your whole body to leave the floor with each push so you’re briefly in midair. It should put more strain on your chest muscles. This is a great way to help strengthen your glutes and hamstrings. Congratulate your triceps for all their hard work. Elevating your hands makes the pushup easier, but elevating your feet does the opposite. 12)? Push-Ups With Dumbbell Row. Partner ... RELATED: 15 Advanced Push-Up Variations. Top 10 Push-Up Variations To Try Out. Just prop your toes on a chair, a bed frame, or even a stability ball. These variations make use of medicine balls, resistance bands, dumbbells, and more. 15 below. Another common mistake is leading with your head. The last few inches are the sweet spot, so lower yourself slowly … 2 Dumbbell Row Variations. At the top of the movement, turn your body to the side and kick. For added difficulty, at the top of the row, turn sideways and press the dumbbell overhead. This is a great way to work your obliques and abdominal muscles. If the dumbbells have screwlocks (you know, the screws that lock the plates in place), you can try loosening them slightly. With your hands and head on the floor, place your feet on the wall behind you and walk them up until your body (arms included) is straight. Targets: Chest and shoulders Continue alternating hand positions every two reps. 12. Regular push ups mainly work your pecs (chest muscles), delts (shoulders) and triceps (back of the upper arm). 23) but with more instability. Start in that position, push into the air, and then switch the positions of your hands on each rep. This is even trickier than the outside-leg kick push-up (No. Do your push-ups with one medium weight dumbbell clenched in each hand. Place the dumbbells vertically under the upper chest portion. It’s a chest fly on the floor — simple but not at all easy. This exercise requires finely tuned functional strength, from fingers to toes. Perform a pushup while holding the dumbbells (B). This is similar to the single-leg-raised push-up (No. Step 2: Grasp the dumbbells and set yourself in a push-up position with arms straight. MyFitnessPal is part of the world’s largest digital health and fitness community, Under Armour Connected Fitness™. End in a raised plank position with a slight bend in your elbows, your feet on the floor and one hand on each dumbbell. To complete a renegade push up, begin in a standard push-up position, but place your hands on the handles of two dumbbells. Like it sounds, twist your body and bring a knee to the opposite elbow at the top of the movement. How about an alligator (No. 9. Sidewalker Push-Ups. Don’t worry about pressing back up, just come up on all-fours and repeat the movement. This push-up steps your body sideways across the floor. This often works better when the hand can slide on a slider or small towel. This variation requires a huge amount of strength in your forearms and fingers. Targets: Chest (pecs), Core (abdominals), Shoulders (deltoids), triceps. Then lie on the floor and stretch your arms way out ahead of you like you’re flying through the clouds. Muscle you ’ ve got the control laying down on all fours with your does! 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