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Chest

T press-up
Variation: Alternating offset jump press-up

Jump your hands backwards and forwards while doing shallow press-ups to hit your muscles from different angles.



1. Alternating offset jump press-up: Step 1 Put one hand level with your chest. Put one hand level with your head.		2. Alternating offset jump press-up: Step 2 Press up powerfully and swap the position of your hands.



3. Alternating offset jump press-up: Step 3 Move your hands back and forth with each rep.

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T PRESS-UP

BACK

Variation: Clap press-up

When you push up explosively enough so that you can clap your hands, you target fast-twitch muscle fibres.

View Variation: Clap press-up

Variation: Passing medicine-ball press-up

This move blends power and co-ordination to give you functional upper-body strength.

View Variation: Passing medicine-ball press-up

Variation: Alternating offset jump press-up

Jump your hands backwards and forwards while doing shallow press-ups to hit your muscles from different angles.

View Variation: Alternating offset jump press-up

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