Mastering Push-Ups: Standard, Wide, Military, and Diamond Techniques
Push-ups are a foundational exercise that effectively target the triceps, biceps, and pectorals. This guide covers four variations: Standard, Wide, Military, and Diamond push-ups. Each variation is designed to emphasize different muscle groups for balanced development. For the Standard push-up, maintain a shoulder-width hand position, lowering your chest to the ground. The Wide push-up focuses on the pectorals, while the Military version targets the arms with elbows tucked. Diamond push-ups prioritize triceps strength. Incorporate these into your fitness circuit for a comprehensive upper body workout.
Mastering Push-Ups: Standard, Wide, Military, and Diamond Techniques
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Presentation Transcript
Fitness Circuit Push-Ups Military Wide Standard Diamond
Push-Ups • Push-ups are a type of exercise that work out the triceps, biceps and pectorals. • They are one of the most simple exercises.
Standard • How To Do: Put your body in a straight, horizontal position, with your hands shoulder-width apart. Bend your elbows, keeping your body straight, until your chest touches the ground, then lift yourself back to the starting position. • What It Does: This push-up helps to build Biceps • and Triceps along with the Pectorals. Video
Wide • How To Do: Start in same position as standard, but with hands placed farther apart than shoulder-width. Keep your body straight and bend your elbows until your chest touches the ground, then lift yourself back to starting position. • What It Does: Although this push up also helps • with biceps and triceps, it is more focused on the • Pectorals. Video
Military • How To Do: Put your body in a straight, horizontal position, with hands shoulder-width apart, fingers pointing forward. As you lower yourself, make your elbows bend so they are pointed towards your toes. Your elbows should be tucked into your body. • What It Does: This push-up extremely focuses on • the Biceps and Triceps. Video
Diamond • How To Do: Put your body in a straight, horizontal position, with your index and thumbs touching, directly underneath the base of your neck. • What It Does: This push-up heavily focuses on the • Triceps and Pectorals. Video
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