100 different push-up variations from beginner to advanced! Build your chest, core, shoulder, back, glutes, and leg strength with one hundred options of the ultimate upper body exercise geared to push your limits, build your power, and expand your abilities. (Plus … cats!)
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These push-ups are presented in a mostly progressive manner to prepare the body for the advanced versions. Beginners will want to take their time in the first stage to slowly increase the amount of weight supported by their upper body. Before attempting 21-100, be well-practiced with 11-20, the “Strength Factors” that will help strengthen the limiters, the muscles that will limit your ability to perform the advanced exercises, like triceps, biceps, wrist strength and support, shoulder mobility and stability, core strength, glute activation, and back strength.
Generally, you’ll want to be able to complete 10 perfect reps of a push-up for either a decent workout or prior to attempting the next push-up level. For the more challenging options, like the 1-arm options, plyometrics, and inversions, 3-5 reps are optimal.
Move slowly through the progressions and don’t try too much too quickly.. Some people have an easier time with upper body challenges because of their weight distribution and limb length, so don’t get too caught up in trying to attain a certain level. Do what’s best for your body and pay close attention to what your body is telling you. The reality is it takes years of practice before one should even attempt the plyometrics or the final 10, if ever.
DISCLAIMER: Please be advised that by participating in any of the exercises presented herein, you are assuming all risks of injury that might result. The owner and participants of these videos shall not be liable for any claims for injuries or damages resulting from use of the content on this website. We further disclaim any liability caused by intentional or unintentional negligence. The information presented herein is not a substitute for medical advice. Please consult a physician before starting any exercise program.
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by Kevin MacLeod, www.incompetech.com