MAXWELL ASENSO FITNESS EXPERT

M A X W E L L A S E N S O I S A C E R T I F I E D P E R S O N A LF I T N E S S T R A I N E R H E H A S O V E R 1 0 Y E A R S O F

E X P E R I E N C E A N D L E A D E R S H I P I N T H E F I T N E S SI N D U S T R Y .

PUSH UP VAR IA T I ONS : CAN YOU DO TH EM A L L

M a x w e l l A s e n s o

Wide -Grip Push Up Variat ion #1

Diamond Push Up Variat ion #2

Front Clap Push Up Variat ion #3

Behind -the -back Clap Push Up Variat ion #4

One Arm Push Up Variat ion #5

Staggered Push Up Variat ion #6

Decl ine Push Up Variat ion #7

Incl ine Push Up Variat ion #8

T Push Up Variat ion #9

Aztec Push Up Variat ion #10

WIDE -GR I P PUSH UP VAR IA T I ON # 1

This i s a classic push up that i s harder than the standard

push up because you have less leverage to push yoursel f

up , but i t ’s a darn good var iat ion . Try start ing out with the

wide grip push up , then bringing your hands closer in as

you go along . In addit ion , be sure to keep your hands

below the plane of your shoulders , and make sure your

elbows to not f lare out too much . This wil l help keep the

st imulat ion on your chest , shoulders , and tr iceps , as

opposed to mostly your shoulders .

D IAMOND PUSH UP VAR IA T I ON #2

The diamond push up targets your tr iceps more than any

other push up . this push up can put a lot of pressure on

your wrists . In addit ion , I t can put pressure on your

shoulders and elbows .

F RONT C LAP PUSH UP VAR IA T I ON #3

This i s the basic military type of push up where you

forceful ly push your body off the ground so that you clap

your hand in f ront of your body , then go back to the push

up posit ion . This push up you can do routinely and wil l

help engage your muscle f ibers in your chest , along with

help you create more pushing explosiveness .

BEH IND - TH E -BACK C LAP PUSH UP VAR IA T I ON #4

I guess this push up probably makes a better party tr ick

than actual push up you would use , but i t does require

pretty strong explosiveness , much more than the f ront clap

push up .

ONE ARM PUSH UP VAR IA T I ON #5

The tr ick to doing one arm push ups i s

(1 ) be real ly strong compared to your weight

(2 ) keep your legs as wide as possible for a stable base

S TAGGER ED PUSH UP VAR IA T I ON #6

A staggered push -up i s an anaerobic exercise that i s a

body weight movement performed in the prone posit ion by

bending your elbows at 90 degrees while your arms are

used to help lower and raise your torso .

DEC L I N E PUSH UP VAR IA T I ON # 7

The decl ine pushup i s an upper body exercise and

progression of the pushup that targets the chest ,

shoulders , and tr iceps

I N C L I N E PUSH UP VAR IA T I ON #8

The incl ine push up i s an upper body exercise and

progression of the pushup that targets the chest ,

shoulders , and tr iceps . The incl ine angle places more

emphasis on the lower chest and tr iceps .

T PUSH UP VAR IA T I ON #9

A good exercise for working the shoulder girdle , obl iques ,

the back and core body , as well as the chest . Primary

Muscle .

A Z T E C PUSH UP VAR IA T I ON # 1 0

The aztec push -up i s a plyometr ics , cardiovascular , and

cal isthenics exercise that primari ly targets the chest and

to a lesser degree also targets the shoulders , abs , and

tr iceps . The Aztec push -up i s one of the most dif f icult

plyometr ic push -ups .

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