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Excellent, lengthy, detailed article The Journal of the American Medical Association found that men who can do at least 40 pushups within 30 seconds have a lower risk of developing cardiovascular problems in the next 10 years compared to those who were only able to do fewer than 10 pushups. “Almost every push up or dip variation trains all parts of the pushing muscles and you can only change main focus for specific muscles.” Keep elbows in to avoid stress on the rotator cuff Anteversion/flexion = arms move from back to front Adduction = arms move outward to inward Dip technique and variationsHand position: wide (focuses on chest) vs narrow (focuses on triceps) On rings, turn rings out at extension to strengthen rotator cuff Bulgarian = on rings Korean dip = body in front of straight bar, hands behind back with pronated (under hand) grip; or ring turn out dip Push up technique and variationsHand position: wide (focuses on chest) vs narrow (focuses on shoulder and triceps) Pseudo-planch: lean forward with shoulders in front of hands; focuses on shoulders Bulgarian = on rings Sphinx push up = movement is restricted to forearm extension from the elbow; strong focus on triceps; floor or rings Pike: focuses on shoulders Hand stand: focuses on shoulders Chest activationSqueeze up (isometric adduction) Rotating push up (relative adduction) for chest activation Tricep activationPancake push up (sphinx) Cobra push up Front deltoid activationModified planche push up Push away press Pike push up Handstand push up Middle deltoid activationBodyweight side lateral raise (relative abduction) Back activationSliding pull down push up Thumbs up push up Back widow Leg activationGlute/ham (Nordic) raise push up (eccentric loading) Ham curl push up Rolling squat push up; more of a conditioning combination movement TKE push up; knee extension causes quad contraction CoreCliff hanger push up Black widow knee slide push up
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