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T. "Tablemaker" pushups
Sit on the floor, with your back straight and you legs in front of you. Keep your hands next to your body,
either with fingers pointing towards your back or front. Raise your body off the floor, till your legs make a
90-degree angle, and your body makes a  table . This hits your triceps.
U. Uneven pushups
Do pushups with one hand on a block or something to make them uneven. To make it even harder, use
something round like a medicine ball, basketball or soccer ball.
V. Planch push-ups
This is a gymnast's drill so it takes plenty of balance. Get in a planch position (body straight and parallel
to the floor, hands the only thing touching ground, should be near your hips) then do the push-ups.
W. Pseudo-planch push-ups
Easier to do. Put your hands on the floor and draw your knees up to your chest so you re balancing on
your hands. Then do your push-ups without letting your knees touch down.
X.  Tiger Push-ups
Lie down, put the soles of your feet against a wall. Walk your hands toward your feet. When you get to a
point where your body is basically bent in half, turn your palms towards each other, fingers facing each
other. Lower your head so it touches your hands. This is an old Wing Chun exercise. I realized when I
tried it that it is pretty hard, yet different from a handstand pushup.
Y. Roll ups
In knuckle pushup position, bend elbows so weight rolls down bottom of fist and forearm to rest on elbow.
Straighten arms to return to first position.
Variation: in down position, flex wrists to slide 2x4 under knuckle. Use wrist to raise body.
Z. Wobble board pushups
Do pushups on a board that wobbles, like a little seesaw. Makes it harder because you have to balance
while you do them.
AA. Shock ups
knuckle pushup position (elbows in), lower until chest is 1 in. off floor. Raise until triceps horizontal, then
punch and shock yourself off the floor. Goal: 35 in 1-min.
Advanced: 1-arm, incline, 2-hand headstand.
BB. Shoulder lifts
Pushup position, knuckles on floor, fists tilted outward @ 45 degrees. Relax the shoulders so blades
contact, then lift up as far as possible and hunch the back. Keep buttocks down. Goal: 50 in 1 minute.
CC. Palm ups
From pushup position, raise from palmheel to on ball (finger base edge) of palm. Goal: 15
DD. Advanced palmup: roll up to fingertips. More advanced: roll up off fingertips airborne, land on palms. Finally:
land on fingertips.
EE. alternating palms
On floor in pushup position, feet spread. Pull one hand strongly back until shoulders turn vertical, elbow drawn
far back. Jab hand down to floor as pull other elbow far back until shoulders vertical and opposite. Move as
quickly as you can.
FF. The "X"
Lie on the floor as an X. Lift the body up so only the hands and feet touch the floor. Chest should be no more
than 6" off the floor, back straight. Arms locked. Goal: 1 minute.
GG. HFL Triceps Push up
Need a bar 2-ft. off ground for this, can vary difficulty by changing foot distance  further with
weight on toes is harder. Weight on feet with body more folded is easier. (opposite of Hindu
pushup.) This is tough on the joints, don t do this until you have a lot of experience with other
push ups. REAALLLLY hits your triceps, I can't even do one.
" Grip bar palms down, hands close together as possible. Back away from bar with hands still
in place.
" Keep legs together and upper arms parallel to each other.
" Bend at elbow, lower self down in a semi-circle until head is underneath bar and you can t go
any further.
" Push back up and rise on toes. Calves push against arms  gives more resistance to
exercise.
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Pushups can be varied further by using handles, cables to add resistance, or by elevating the arms on a
chair or the legs on a chair. You can also vary them by making your legs wider apart to make it easier to balance,
and gradually moving them closer together until the feet touch. You can even cross the feet over each other so
you re doing them on one foot. Or you can raise one foot off the floor and hold it there. You can also do pushups
with your feet on the instep. Additionally, other  push up type exercises can be found in the  Arm Plyometrics
section later on.
Rope Push up/Bar Push up/Ring Push Up (All Push and Pull variations)
Rollouts (from Prof. Stewart)  Take two dumbbells with round weight plates or rollers made for this purpose. Start
by putting them together on the floor. Get down in a position similar to a pushup position, and grab the [ Pobierz całość w formacie PDF ]