Exercise Lab

Punching Combo 1

Even if you don't like to fight shadow boxing and punching a bag can be a great way to improve your coordination, cardiovascular conditioning and explosive power. This simple 4 strike combo works on 3 basic strikes: the jab, the cross and cross elbow (left and right side). Boxing is a great way to break the boredom of your normal conditioning routine.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Push Jerk

The push Jerk is an efficient way to press a lot of weight. It forces the upper and lower body to work together and is very challenging for the core musculature. Flexibility may be a limiting factor for many people. If that is the case then work on your flexibility and you may be more successful with the Split Jerk.

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Target Muscle Groups: Full Body


Push up

The push up is a great upper body and core exercise. It does not require any equipment and it can be done anywhere. The push up is a favorite of many military exercise program. Even if you aren't in the military the push up is a great exercise for over all fitness and conditioning.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Triceps


Push up Feet on Ball Hands on Step

Doing a push up with your feet on a ball adds an extra element of challenge. It forces you to activate more of your core muscles to keep your body stable. If you get bored with push ups try this variation with your feet on a ball.

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Target Muscle Groups: Upper Body


Push Up on a Medicine Ball

The Push Up on a Medicine Ball adds an extra element of speed and precision to the standard push up. It is a great exercise for building explosive power and coordination for the upper body. This exercise would benefit boxers, and other martial artists as well as football players.

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Target Muscle Groups: Abs & Core  |  Chest  |  Triceps


Push-up test

The push up test is a way to test chest, shoulder, arm and core strength. To start, balance on your hands and knees with your body straight. The goal is to do as many as you can in one minute. Tests like this are a good way to see how fit you are now. When you do it again in the future it will show you how much progress you have made.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Upper Body


Pushup -- Feet Elevated

Doing push ups with your feet elevated is more challenging than regular push ups. To perform this you simply put your feet on a step, bench or chair. This engages your deltoids more. As your prop gets taller, the exercise gets more challenging. Eventually you may be able to work up to a handstand push up.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Triceps


Pushup -- Hands Elevated

The push up with your hands elevated is a beginner version of the push up. As you get stronger you can move your hands down, closer to the ground. The goal is to eventually do regular push ups on the ground. This is a good exercise for beginners or people that have a hard time getting down to the ground.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Triceps


Pushups

The push up is a great upper body and core exercise. It does not require any equipment and it can be done anywhere. The push up is a favorite of many military exercise program. Even if you aren't in the military the push up is a great exercise for over all fitness and conditioning.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Legs  |  Shoulders  |  Triceps


Pushups - Dive Bomb

Dive bomber push-ups develop strength, endurance, and flexibility. This is a great exercise for anyone with limited or no equipment. Dive bomber push-ups are functional and deliver both strength and conditioning benefits. Try these in place of regular push-ups at your next workout.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Pushups - Push-Ts

Pushups - push-Ts are a great way to develop strength, coordination, and power in the upper body. If you are looking for a challenging way to get a workout your core muscles with just your bodyweight, try the push-Ts.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Pushups - Stagger

Pushups with the hands in a stagger position are an advanced exercise for the chest, shoulder, and triceps. By varying your hand placement you change the load on the muscles which leads to additional adaptation. If you’ve been performing regular pushups for a long time and have reached a plateau, try using the stagger position.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Pushups - Sumo Walk

Pushups - sumo walk are a dynamic strength building exercise for the chest, shoulders, and triceps. This is a great exercise to develop and strengthen basic motor patterns. Use the sumo walk before advancing on to plyometric pushups. Push off explosively to develop power in the upper body.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Pushups - Walking Stagger

Pushups - walking stagger increases shoulder stabilization and develops upper body strength. This is a good exercise for anyone looking to get more out of the basic pushup. Challenge yourself by increasing the speed of the exercise or number of reps performed.

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Target Muscle Groups: Chest  |  Shoulders  |  Triceps


Pushups on Knees -- Elbows In

The push up on knees is another way to make the push up a little bit easier for those who aren't strong enough to do a regular push up. When doing this exercise it is important to keep your body straight and you stomach tight. When the push ups on your knees gets too easy you can advance to regular push ups.

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Target Muscle Groups: Abs & Core  |  Chest  |  Hips & Buttocks  |  Shoulders  |  Triceps



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