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60. YTWL

The YTWL is great for strengthening many of the smaller muscles in the shoulder joint. From a standing position, bend at the hips and keep your back straight. From there, make 10 Y, T, W, L motions with the arms (watch the video to understand what I mean).

61. Wall Push-Up

Rather than doing ‘girl’ push-ups, start against a wall instead.  You can gradually reduce the elevation until you are to perform a normal push-up from the ground. Place your hands just beyond shoulder width, and feet away from the wall. Lower your body towards the wall while keeping your core and glutes tight to keep you body in a straight line.

62. Torso-Elevated Push-Up

Once you are comfortable with wall push-ups find a surface closer to the ground. A sturdy chair or table is ideal. Keeping your elbows close to your body, and your glutes and core braced, lower yourself until your chest touches the surface. Push yourself back up to the starting position.



63. Push-Up

The classic push-up. Position your hands shoulder-width apart and brace your core to make your body into a straight line. Bend at the elbows until your chest touches the floor, and then quickly push back up to return to the starting position. Keep your elbows close to your body throughout.

64. Bench Dip

Sit on the floor with a step or a bench behind you. Keeping your legs straight and heels on the ground, hold on to the edge of the elevated surface and press yourself up. Slowly lower yourself down by bending your elbows 90 degrees.

65. Push-Back

Set up as you would for a push-up, but place your feet further apart and keep your hips up. Instead of pushing up, push back. This variation will train your shoulders and prepare for you some difficult bodyweight exercises.

66. Spiderman Push-Up

The spiderman push-up is a variation that targets your core. To give it a go, assume the standard push-up position. As you lower your body toward the floor, lift one foot off the floor and try to touch your knee to your elbow. Reverse the movement, and do the same on the opposite side.

67. Triceps Extension

Place your hands on the edge of a table or chair, and back your feet away. Keeping your body in a straight line, and your weight on your toes, lower your body to the surface by bending your elbows. Raise yourself back up by reversing the movement.

68. Feet-Elevated Push-Up

By elevating your feet you place greater emphasis on the musculature of the upper chest, and use a greater percentage of your bodyweight to make this more difficult than a regular push-up.



69. Chest Dip

Ideally, you want to find some parallel bars in a playground but, failing that, you can use the backs of 2 (very) sturdy chairs or the corner of a kitchen counter. Centre yourself between the surfaces you are using and lift yourself off the ground. Keeping the forearms vertical and your elbows close to your body, bend at the elbows until your arms are bent 90 degrees. Push back up to the starting position.

70. Hindu Push-Up

Get into a regular push-up position, but with your feet slightly wider than hip-width. Lift your buttocks into the air while keeping your arms, legs and back straight. Bend your elbows, and as your body approaches the floor arch your back so you are looking towards the ceiling. Straighten your arms, and proceed to reverse the movement.

71. Diamond Push-Up

Place your hands on the ground with your thumbs and index fingers touching to make a diamond shape (hence the name). Proceed to do a push-up while keeping your elbows close to your body. This variation places emphasis on the triceps.

72. Wide Push-Ups

The wide push-up targets the chest musculature differently to other push-up variations because of the disadvantage you are putting yourself at. Don’t go crazy though – place your hands 3 or 4 inches beyond shoulder width.

73. Side-To-Side Push-Up 

Begin in the standard push-up position, but as you descend lean to one side to add more stress to that side. Switch the side you lean towards with each rep.

74. Feet-Elevated Pike Push-Up

Place your hands on the floor just wider than shoulder width, and your feet on a sturdy chair or bench. Walk you hands back a bit and lift you hips as high as you can. Lower your body towards the ground by bending your elbows. Push back up to return to the starting position.

75. Assisted One-Arm Push-Up

Get into a standard push-up position, but place one arm on a stable, raised surface. Relying on the arm on the ground as much as possible, lower yourself down to the ground and push back up. This is a great way of training for the one-arm push-up.

76. Wall Handstand Push-Up

Starting on your hands and knees, place your feet against a wall and walk your feet up until you are in a handstand position. Lower yourself slowly by bending your elbows until your head touches the floor. Reverse the movement to return to the starting position. You can make this more difficult by moving your feet away from the wall.

77. One-Arm Push-Up

Rather than getting into a regular push-up position, take a very wide stance, and place only one arm on the ground in front of you. Keeping the arm on the ground close to your torso, lower your body towards the ground. When you push yourself back up to the starting position, try to avoid twisting.