Ron Jones: Push Up Exercises

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Note:  Some of the push ups are easy and some are extremely difficult.  Pick a safe level; never be unsafe or exceed your capacity to “control” your body! In addition to working arms, chest, and shoulders, push ups are very core oriented.  “Core” is the trunk area from waist to chest, front, sides, and back—all the way around.

Body Weight Exercise Archive Page! (If you can't find your old links, look here! I'll eventually have "all" links working on the new pages.)

Print Push Up Exercise List (Organizer Only-No Directions)

Body Weight Only:

• Modified Military: (Progression for Beginners=Wall>Table>Chair>Knees>Negative)

  • Wall

  • Table

  • Chair

  • Knee

  • Negative

• Military

• Incline

• Decline

• Military Lateral Twist

• Narrow

• Wide

• Side Walk

• Split

• Split Reptile Walk

• Tiger

• T-Stabilization

• T-Stabilization + Hyperextension

• T-Stabilization + Abduction

• Pike

• Cobra

• Elbow Stabilization

• Elbow Stabilization + Pike Lockout

• Inverted: 90° off wall (1-2 Legs)

• Inverted: 45° off wall (1-2 Legs)

• Inverted: off box (1-2 Legs)

• "Ilgaranda"

• "Jack LaLanne"

• 1-Arm Negative

• 1-Arm

• 3-Point

(Note: Sections below still under construction)

• Matrix Push-Ups: (4-8 Reps, 1-2 Sets, NO Rest!) "RJs"

  • "RJ" Matrix #1 (Military>Narrow>Wide>Split>T-Stab>1-Arm Negative

    • Add plyo transitions to á difficulty for each matrix.

  • "RJ" Matrix #2 (Pike>Cobra>3-Point>Ilgaranda>LaLanne>T-Stability)

Stability Ball Push-Ups: *(Can vary hand positions)

• Off Ball (1-2 Arm)

• On Ball (1-2 Arm)

• Shock Lockout

Medicine Ball Push-Ups:

• 1 Hand

• 2 Hands

• Alternating Hands

• Alternating Hands Plyo

• T-Stabilization

• 1-Arm

Partner Push-Ups:

• Center Hand Slap

• Shoulders

• Shoulder & Hip

• Head & Hip

• Head & Shoulder

• 1-Leg Inverted

• Stacked (Feet to Shoulders)

• Supine Overhead Reach

• Wheelbarrow Hop

• 1-Arm (Center Legs Down)

• 1-Arm (Center Legs Up)

• Double Head-to-Head

• Elevated 4-Point

• 4-Person “Marine Corps” Weave!

Plyometric Push-Ups:

• Box Depth Jump (£ 8”)

• Pop Up to 1-Arm Stick & Brace

• Pop Up to T-Stability Lockout

• Military to T-Stability Lockout

• Military Hand Clap to T-Stability Lockout

• Medicine Ball Alternating Hands

• Stability Ball Shock Lockout

• 1-Arm Hand Clap

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 11.28.07)

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