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Mix Up Your Push-Ups

Push-ups are one of those classic exercises that everyone should keep in their fitness toolbox. A push-up is a simple bodyweight exercise that works the chest, triceps, shoulders, and core all in a single move. You can do push-ups anywhere—and there is no limit to the ways you can vary them to keep them challenging.

If your push-ups are getting stale, try one of these variations to mix it up.

Spiderman Push-Up
This advanced push-up variation will work your upper body, obliques, and hips.
1. Start in a standard push-up position.
2. As you lower yourself toward the ground, bring one knee up toward your elbow.
3. As you press yourself back up, return the leg to the starting position.
4. Alternate sides.

Staggered Push-Up
The staggered push-up presents a challenge because it requires you to shift your weight to one side, targeting one side of the body more than the other. You can use a medicine ball, bench, or other raised surface for these.
1. Start in a standard push-up position, with one hand on the ground and the other hand on a raised surface.
2. Lower your chest toward the floor and then return to start.
3. Perform one set and then switch sides for a second set.

Scorpion Push-Ups
Scorpion push-ups are another advanced variation. They require far more core engagement than a standard push-up—and they work your glutes and hips.
1. Start in a standard push-up position.
2. Bend one knee to a 90-degree angle, with the bottom of your flexed foot pointing at the ceiling (as if you were going to stamp your footprint on the ceiling).
3. Press your heel up as you lower yourself toward the floor.
4. Reverse the movement and return to the start.
5. Perform one set and then switch legs for the second set.

Plyometric Push-Ups
Plyometric—or plyo—push-ups are tough, but they build upper-body strength and power. For starters, try the exercise from your knees. As you build strength you can graduate to a standard push-up.
1. Assume a push-up position with your knees down and your body in a straight line.
2. Lower yourself toward the ground.
3. As you press up, push as hard as you can and explode upward. (Your hands will leave the ground.)
4. Catch yourself with slightly bent elbows.

Push-Up Jacks
Push-up jacks are a play on jumping jacks. They require loads of core engagement as well as upper-body strength and lower-body power.
1. Start in a standard push-up position.
2. As you lower yourself toward the ground, hop your feet out to a straddle (as if you were performing a jumping jack).
3. As you press yourself up, hop your feet back to center.

Grasshopper Push-Up
This challenging push up will work everything!
1. Start in a standard push-up position.
2. As you lower yourself toward the ground, slide one leg underneath your body, reaching to the opposite side.
3. Return to center as you press yourself up and switch sides.

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