Recently he was asked what his favorite exercise was, and he revealed that bodyweight dips were his preferred exercise.

Dips are one of the best bodyweight compound exercises. They work the chest (major pectorals), rear delts and triceps. These muscles are essential for boxers and as dips is a pushing exercise the correct muscles are being strengthened. Curls and rows are less important for boxers.

Barry McGuigan is now 50 years old but still performs dips. Being of a smaller frame is a great help though, as your muscles do not need to lift such a large mass, but really anyone should be able to perform dips throughout their lives if they stay in shape.

Performing dips is also a great way to help tone he upper body and to help with weight loss. The rear delts and chest are large groups of muscles, do if you combine dips with squats, you will start working the whole body and burn a lot of fat, as well as build solid, functional muscle tissue.

In November 2009 McGuigan launched the inaugural Barry McGuigan Boxing Academy in Leicestershire, UK.The academy aims to help youngsters improve their sporting and academic skills by offering boxing tuition as an incentive for staying on in school or college.

Read on for complete boxing workouts ….

Splitting the routine this way allows more regular training, as although the day after training your pushing muscles are still recovering, you can utilise and train the pulling muscles.

One of the most common split routines is the push & pull split, which simply involves performing all the pulling exercises in one session, then the following day performing all the pushing exercises. The push/pull split training routine is one of the most basic splits developed. It has been utilised by competitive bodybuilders and athletes alike.

The push/pull workout simply categorizes weight training exercises into two types, pushing movements and pulling movements. Typically a push session involves exercising the chest, shoulders, quads and triceps; the pull session exercises the back, biceps, hamstrings and traps.

The standard push/pull split works best for athletes and weight lifters, but it is not ideal for bodybuilders who require more isolation exercises. Most muscle groups require exercises that do not fall into either the push or pull categories. For example, leg extensions, leg curls, bicep curls tricep extensions, lateral raises and flyes are neither pushing movements nor pulling movements – they are what are often referred to as angular movements.

These angular movements do not follow a straight line, and are the isolation exercises – isolated because they do involve the movement of just a single joint, whereas pushing and pulling a weight in a straight line requires several joints to work together. So the push/pull split is really best for athletes, martial artists and weight lifters, that are developing core body strength, i.e. they are the compound weight training exercises.

Print out a training log for this split routine here: Push & Pull Split Routine Training Log Sheet.

Push Day

Pull Day

This standard push & pull split routine just requires a barbell and bench to perform (ideally with a power rack for safety). You can alter the number of repetitions depending on your weight training goals. That is, if you are training intensively for strength, train in the rep range of 4-7, for hypertrophy (muscle mass) training in the rep range of 8-12, and for endurance train with 15-20 reps per set.

Remember to keep a good training diary to ensure that you improve on each training session, and concentrate on weak areas to ensure that you develop a well balanced physique.

*The Drag Curl is designed to increase bicep isolation. It is performed by literally dragging the barbell up your torso while pulling the elbows backwards. You can perform a standard curl here, or mix the curls up a little with hammer curls, preacher curls, EZ Bar curls, as well as straight bar curls. Depending on your goals, choose either chin ups or the drag curls, or simple alternate or do both. See what works for you.

1. Strength Training Anatomy by Frederic Delavier
2. Men’s Health: The Body You Want in the Time You Have (Mens Health) by Myatt Murphy
3. Muscle: The World’s Most Complete Guide to Building Your Body by Ian King
4. Weight Training for Dummies by Liz Neporent
5. The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler
6. Science and Practice of Strength Training by Vladimir M. Zatsiorsky
7. Smart Girls Do Dumbells: Develop the Leanest, Healthiest, Sexiest Body You’ve Ever Had in 30 Minutes 30 Days 30 Ways by Judith Sherman-Wolin
8. The New High-Intensity Training by Ellington Darden
9. Sports Nutrition (Complete Guide to) (Complete Guides) by Anita Bean
10. Enter the Kettlebell!: Strength Secret of the Soviet Supermen by Pavel Tsatsouline
11. Essentials of Strength Training and Conditioning 3rd Edition by Thomas Baechle and Roger Earle
12. High-Intensity Training the Mike Mentzer Way by Mike Mentzer
13. The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger
14. Dumbbell Training for Strength and Fitness by Matt Brzycki
15. MENS HEALTH MUSCLE CHOW: More Than a 150 Meals to Feed Your Muscles and Fuel Your Workout by Gregg Avedon
16. Essential ABS (“Men’s Health” peak conditioning guides) by Kurt Brungardt
17. Women’s Strength Training Anatomy by Frederic Delavier
18. Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-training Program by Eric Cressey
19. Muscle Book: New Edition by Paul Blakey
20. Treat Your Own Rotator Cuff by Jim Johnson

What are Negatives / Eccentric Weight Training?

A concentric movement is your typical movement, in which the muscle fibers shorten to lift the weight. Eccentric, or negative, movements are when you lower the weight, or bring it back to the starting position. It is the opposite of lifting a weight. Negative movements unleash the power of the other half of your repetitions, the lowering phase. In an eccentric contraction, the muscle fibers lengthen to lower the weight. Now, it is not enough to simply lower the weight slowly in your regular exercises. For maximum benefit, you must isolate and do negative movements alone!

What are the Benefits of Training Negatives?

Here is a brief list of the benefits of eccentric (negative) training:

• Increase in Training Weight: You can add a lot more weight when doing a negative movement. It is much easier to lower a heavier weight than it is to lift that same weight, which means that you can increase your training poundages instantly.
• Neural Adaptations: After adapting to your regular concentric, or lifting movements, you can shock your muscles and nerves into adapting to a whole new negative movement. This causes confusion at the neuro-muscular level and forces you muscles into growth.
• Muscle-Fiber Breakdown: Eccentric (negative) movements have been scientifically shown to cause greater muscle trauma and breakdown than regular concentric movements, resulting in greater muscle gains.
• Type II Muscle-Fiber Activation: A study published last year concluded that maximum weight eccentric movements recruit more Type II Muscle fibers, those responsible for strength and speed.
• Long Term Strength Gains: New research also shows that maximal eccentric movements cause neural adaptations that result in longer lasting strength gains.

The Best Way To Do Eccentric Weight Training (Negative Lifting)

• Choose a resistance level about 30% greater than what you would normally lift, and slowly lower that weight from the top position for a period of three to five seconds. MAKE SURE YOU HAVE A PARTNER!
• Perform 3 sets for larger muscle groups such as chest, shoulders, and back. Perform only one to two sets for smaller muscle groups such as biceps and triceps.
• Rest for three to five minutes between sets, because negative training is very intense on your muscles.

Eccentric Weight Training Tips

• It is best to dedicate one day out of the week and do a whole workout routine focused on negative movements only.
• If you can hold, or lower a weight for longer than five seconds, consider increasing the weight as it may be too light. If it takes you less than three seconds to lower a weight, consider reducing the pounds as the weight may be too heavy.
• Do not overtrain! Listen to your body. Stick to less sets, and once you reach a set where it’s taking you less than three seconds to lower a weight, STOP! Learn more about overtraining.
• If you don’t have a partner, you can train uni-laterally, using only one side of your body. This can be achieved with dumbbells, machines, and cables. Your non-active side would spot or support your active side.

Conclusion

As mentioned earlier, eccentric, or negative, movements have been shown to cause greater muscle-breakdown, neural adaptations, and recruitment of Type II Muscle Fibers. This means that you can experience better muscle growth, greater strength gains, and more explosiveness. Make sure to dedicate one day a week to do an entire workout routine focused on negative movements only. You now have the knowledge to enter the fast-lane of muscle growth. How fast you want to go is entirely up to you.

Written by Faisal Khetani, a health and fitness consultant, & editor of the Dream Body newsletter. Take a look at his website & subscribe to his newsletter to achieve fast, maximum results: www.weight-lifting-workout-routines.com

Stallone’s physical appearance altered significantly between his first and second Rambo films, from 1982 to 1985. Sly Stallone actually only started working out for Rambo: First Blood Part II, six weeks before filming started. He hired Franco Columbu, an Olympic weight lifter who won the title Mr. Olympia several times from 1974 to 1981, to help him bulk up and develop his muscular body that he became most famous for in Rambo: First Blood Part II and the later Rocky films.

Sylvester Stallone’s weight training routines were intensive, and therefore split over the week. He also trained twice a day, training different body parts each time. To undertake such a training program strict adherence to diet, rest, sleep and good form in training is essential to avoid over-training and injury. Read more: Sly Stallone’s diet.

Sylvester Stallone’s Weight Training Schedule

On Mondays, Wednesdays and Fridays he splits his training into two sessions per day as follows:

Stallone’s Morning Training:
Chest, back and abs workouts, including bench presses, lateral pull downs and crunches.

Stallone’s Afternoon Training:
Shoulders, arms and more abs, including military presses, lateral raises, bicep curls and tricep extensions, and more crunches and leg raises.

On Tuesdays, Thursdays and Saturdays Stallone also trained morning and afternoon.

Stallone’s Morning Training:
Calves and thighs, including calf raises and squats.

Afternoon Training:
Rear deltoids, traps and more abs, including rear deltoid / bent-over rows, shoulder presses, upright rows and more crunches.

Stallone’s routine was a very intensive six days per week with a double split, which is the style of weight training that professional bodybuilders use when competing – not surprising, seeing that he employed a professional bodybuilder to guide him.

Sly followed a standard 8-12 repetition with 3-4 sets pattern. He did 3 to 4 exercises per body part. Each day he varied the exercises using instinctive training, to keep the muscles form falling into a routine, and ensuring a plateau was not reached too soon. He also exercised his abs furiously, with abdominal routines daily.

Sylvester Stallone’s Ab Training

Sly Stallone’s abdominal workout consisted of a total of 1000 repetitions, by training four different areas with combinations of sit-ups, leg raises, side leg raises and side bends. Often 50 reps of each exercise would be done for each 5 sets, i.e. 5 sets of 200 exercises. This was old school circuit training done to the extreme, which any military training instructor / drill sergeant would be proud of.

Sylvester Stallone Training Mentality

Sylvester Stallone learned how to train like a professional with the help of Franco Columbu, and he built on these training routines throughout his career to build himself up into one of Hollywood’s greatest action heroes. Sylvester Stallone’s is certainly one of the 20th Century’s great action heroes, and by following his workouts and nutrition advice, you too can sculpt the body of an action hero.

Stallone’s Fitness Book: Sly Moves

In 2002 he brought out a book on fitness and weight training, called Sly Moves. Here is one readers review of the book:

“I am a fitness instructor and a huge “rocky” fan and wanted to see what sly recommended in his training guide. As expected we get the usual, “exercise changed my life” comments and a few really interesting insights from the man who was once named “body of the 80’s”.
The book itself is excellent reading, with good exercises. Even the diet is humane, with none of the “egg-whites only” expected from a Hollywood star, and he even recommends seeing a trainer before beginning the exercises shown. All in all, thoroughly worth buying, please write more SLY!”

Sly Moves: My Proven Program to Lose Weight, Build Strength, Gain Will Power, and Live your Dream, By Sylvester Stallone
Buy in the UK / Buy in the USA

Although his approach may not work well to motivate everyone, his simple methods (with a few exceptions) are effective in losing weight. To lose weight, you need to combine intensive cardio exercise, which burns fat, with strength training, which boosts metabolism. Running is great for cardio fitness, but lacks muscle growth. Bodybuilding alone does not shift fat quickly.

The answer is a military boot camp fitness plan. For a soldier to be fit for service, he (or she) needs to be able to run 10 miles, or march 40 miles, and carry a heavy pack. Fitness or strength alone will not pass the test. Balance is key. In this article we look at some military strength training.

Many military fitness training drills include what is know as the ‘22′. This is a set of exercises designed to build both fitness and power. It is a military circuit training routine.

The ‘22′ circuit splits the workout into 5 sections; Chest, Back, Shoulders, Arms and Abs.

Military Chest Exercises

• Press ups
• Bench press
• Dips
• Lateral raises
• Pullovers

Military Back Exercises

• Chin ups
• Hyperextensions
• Bentover rows
• Good mornings (take extreme care)

Military Shoulder Exercises

• Shoulder press
• Dumbbell press
• Side lateral raise
• Bent lateral raise

Military Arm Exercises

• Barbell curls
• Tricep dips
• Concentration curls
• Cable Press downs

Military Abs Exercises

• Crunches
• Leg raises
• V-crunches
• Seated leg push
• Crossover Crunches

So, anyone, even with limited access to gym equipment, can do a military style strength training program. Anyone that has ever attended a martial arts class will probably recognise most of these exercises, which explains in a way why martial artists are so fit. Martial arts fitness is military fitness. In our next installment we shall look at military fitness training.

The back contains a group of muscles that support and link the shoulders and spine. There are three main muscle groups in the back:

• Trapezius (traps) – which draws the shoulder blades upwards and together.
• Rhomboids – which aid the traps and pull the shoulder blades backwards.
• Latissimus dorsi (the lats) – these are the muscles down the side of the back and pull your arms downwards from above.

The Most Important Back Exercises:

The Bent Over Row

The bent over row is the true power developer for the back. Ideally your should be matching bent over row reps with your bench presses to ensure that your maintain a balanced physique. Form is essential, so always go easy. Warm up the back well with several sets using a light bar, then perform your work sets. Instructions on how to perform a bent over row. An alternative to this is the reverse grip bent over row. Simply by turning your hands and holdindg the bar differently, you work the biceps and lats more.

The Inverted Row

An inverted row can be described as a reverse press up, or even a horizontal pull up. To perform an inverted row, simple place a bar across a squat rack / cage at about hip height, then lay under the bar, take hold, straighten your body, and then row. Keep your body straight and your core engaged, and keep movement slow and steady. On the lift squeeze your shoulder blades together while pulling your chest to the bar.

One Arm Standing Cable Row

This exercise can be performed with free weights, in the form of a one arm dumbbell row, but the standing cable row allows your to hit some different muscles sets to the bent over rows. By using the shoulder height cable your target the upper part of the back (traps and rhomboids) as well as the rear shoulders. When performing this exercise, maintain a solid core to prevent twisting, and keep the knees slightly bent. Bring the elbow back high so that your arm remains parallel to the floor.

The Shoulder Shrug

This is another exercise that is so often overlooked. The aim with the shrug is to go heavy. It is a slow movement, and you should hold the weight for a couple of seconds before lowering. Best done with a pair of dumbbells, simply hold the bells in front of your thighs, then using your shoulders, lift the bells so that your shoudlers approach your ears. Keep your arms straight and keep the movement slow and steady.

The Cable Row

The cable row targets the large muscle groups. Do not use your weight or core to pull, just use your arms and back, by retracting your shoulder blades and pulling the cable handles in to your chest.

The One Arm Row

The one arm row is an important exercise. Like the dumbbell curl, it ensures that you do not under work your weakest arm. When performing one arm rows (or curls for the matter) always start with your weakest arm, and then match your reps with the stronger. Avoid the tempatation to work your stronger arm more. The idea of this exercise is to balance yourself. Best performed with one knee and hand resting on a bench, while the opposite leg supports the opposite arm as your row. Slow and steady movement, bring the bell to the ribs and lower slowely.

The Lat Pull Down

This exercise targets the latissimus dorsi (also referred to as your wings). A lat pull down machine is required for this exercise, and to lift heavy you will need to be able to anchor your legs down so that you do not lift yourself.

The Upright Row

The upright row works the shoulder and traps together. Start by holding a barbell down in front of your, hands a little closer than shoulder width apart. Lift straight up raising your elbows upwards and outwards.

The Dumbbell Pullover

Pullovers work your lats and chest together, and a a great compound exercise for building a stronger back. Start by laying on a bench and hold a dumbbell in a verticle position, in front of your face. Then, with core muscles engaged, lower the bell behind your head in a slow, steady movement, then return. Keep your back straight, core engaged, do not arch your back or over extend the bell (or risk dropping it!).

The Clean and Press

This classic Olympic weight lifting move ensures that your get all your back and shoulder muscles working in unison. It uses almost all the muscles in the body too. It is a classic athletic and martial artist weight training move, which builds functional strength. Form is essential to avoid injury. Learn more about the clean and press / jerk.

The Pull Up

Considered by some to be the ultimate back builder. This is possibly to biggest test for your upper body strength. It is the squat for the upper body. Simply grab a pull up bar, hands slightly wider than shoulder width apart. Then pull up until your chin is level with the bar, and lower slowly. If you cannot do a pull up, then aid the lift with a jump / use a bench, and slowly lower. Uses the “negatives” method of training the back to build strength will provide a foundation, which will mean you will eventually be able to do an unassisted pull up.

The are the main exercises for the back. Although you should not perform all of these in one session, theses exercises mean that your can add variety to your back working, and splitting the workout with legs, chest or arms, means that you can develop a split routine to work your whole body effectively over a weekly / fortnightly period.

Biceps are possibly the easiest muscle to build and they are not concealed under a layer of subcutaneous fat either. Big biceps can be both functional and aesthetic. Rafa Nadal puts his biceps to good use on the tennis court, and Andy Murray is intent on challenging him in both tennis and physique. So, how is it done? What is the best way to beef up you guns?

Bicep Curls

These are the standard bicep exercise, best done with dumbbells to ensure that the stronger arm does not aid the weaker. When performing bicep curls, keep your elbows tucked in close to your torso and back a little. Keep tension in the muscle for the full movement. Do not straighten out the arm, and lift the weight to your shoulder.

Hammer Curls

A slight variation on the biceps curl. Keep the dumbells facing the same way for the whole movement, i.e. do not turn your wrist. Knuckles should remain pointing away from your body for the whole movement.

Cable Curls

An alternative exercise, the cable curl places resistance on different areas of the arm, and also helps to stretch the muscle while maintaining a constant resistance throughout the movement.

Barbell Curls

Use a barbell to concentrate on different areas of the muscle again. Keep the motion slow and experiment with wide and narrow grips.

Preacher Curls

These are designed to isolate the biceps, as supporting muscles cannot help with the movement. A preacher curl bench is required.

Pull-ups

Possible the ultimate biceps exercise as you have to lift you bodyweight with your guns. If you are in a gym you may have access to a pull-up machine that can counter some of your bodyweight to make the exercise easier.

When working the biceps slow is best. A popular method to focus more is to use ’21s’. Rather than just doing a full movement for each exercise, perform one set of 7 from the lower to mid-point (forearm horizontal), a second set of 7 from the mid-point to the top, then a third set of 7 full curls.

Finally, do not forget to also work on your triceps, as these are the larger muscle group in your upper arm. Bench presses and tricep extensions help to compliment curls.

If you have been coming up with excuses to keep from starting an exercise program, or you are just wary of the idea of a lifting heavy weights, here is myths we’d like to debunk regarding weight training for women.

1. Lifting Weights Will Cause You to Bulk Up.

False. Women lack the testosterone necessary to build big muscles, so do not worry that you will look like some sort of freak if you lift for 30 minutes three times a week. Women bodybuilders are an exception; they have a special diet, lift for many hours every day, and take chemical substances to look like that. The average woman will lose weight and develop shapely curves with a proper training program.

2. It is Hard to Get Started in Strength Training.

Women are advised to work with a professional trainer for a few sessions to learn the correct way to perform lifts, presses, rows and so on. A fitness expert will also set up an effective workout schedule including a cardio program, discuss nutrition, and give you safety tips on how to avoid injury.

3. You are Too Old to Begin a Program.

More nonsense. It doesn’t matter if you are 20 or 90, every person benefits from some type of strength training at any age. The American College of Sports Medicine recommends weight training for women and men over the age of 50. Muscles deteriorate over time if they are not used yet the condition is reversible. Studies done on older adults found that they can improve muscles strength significantly and reduce the risk of osteoporosis, even after years of a static lifestyle.

4. If you do Cardio, you do not have to Strength Train

If you walk, run, dance, swim, or take a spinning class, you should still lift weights. You need load-bearing workouts to build strong bones, joints, as well as muscle. Being stronger not only helps you perform daily tasks more easily, you’ll be able to walk stairs better, your bone mass in the hips and spine will improve, and you’ll feel better physically and mentally.

5. You are Lethargic and do not have the Energy to Lift Weights.

If you are tired and sluggish, then this is an area where strength training for women can really help. Working out will give you an overall mood lift due to increased levels of dopamine, serotonin, and norepinephrine. Not only will you have more energy, less depression, and better concentration, you can even sleep better at night.

6. It is Intimidating to Lift Weights at a Public Gym Surrounded by Guys

Have you been to a health club or recreation center lately? Half of the participants are women and the men there are used to having them around. There is no reason to be shy by working out in public.

7. Strength Training is Not Feminine

Ah, but lifting weights helps you lose weight as well as develop a toned, trim body. With the right nutrition program, weekly weight training workouts will keep you looking terrific in a skirt, shorts, jeans, or a bikini.

8. Lifting Weights Takes Too Much Time

Then consider this: one of the biggest advantages of strength training for women is that you will see and feel changes in your body within a few weeks, and that’s a great motivation to keep going. Studies show you can stimulate growth in muscles by doing 30-minute sessions just two or three times per week.

9. Weight Training is Too Expensive

This is one of the worst myths of all. Building a home gym is easy as it is inexpensive, or can be, depending on your budget. For example, you can find resistance bands and kettlebells for under $50. If you want a set of free weights they will cost a little more, about $300 to $500, but they last forever. A multi-station home gym or a functional trainer can cost $500 to $2000, and you can perform dozens of compound exercises to achieve overall conditioning.

CAP Barbell Multi Function Value Home Gym w/ 150lbs. Cement Weight Stack
Buy new from: $247.97

Marcy Diamond Elite Smith System with Linear Bearings
Buy new from: $998.00

10. Weight Training is Not Fun.

And it will hurt! Hey, if you do not like crunches and lunges, then do not do them! There are plenty of other exercises on machines or using bands or kettlebells that well keep you more interested if you don’t like the idea of mat work. Forget the “No pain, no gain” slogan. Lifting can actually alleviate some maladies such as chronic back pain and arthritis.

Working out just a few sessions a week provides remarkable results in overall body conditioning. In addition, strength training for women will also have a profound impact on your mental and emotional health.

About the Author: Kevin Urban is the editor at HomeGymAdviser.com. Visit the site for reviews of the best home gyms.

Military Strength Training

Push ups (a.k.a. press ups) are one of the core bodyweight exercises. They are often overlooked by people looking to improve strength and conditioning, even though they are the staple exercise in the military and martial arts school. Push ups can strengthen the back, shoulders, triceps and forearms. Push ups are common in both traditional Eastern exercises as well as Western fitness routines.

Many yoga asanas (postures) appear in push up variations, such as the plank (the standard starting position with straight arms and back), the cobra and downward dog. Indian push ups are known as baithaks, and are similar to the Chinese press-ups practised in many traditional Chinese martial arts clubs.

Press ups can be modified to suit people of all strengths, from press ups against a wall (not actually a push up, more a push away), to three-quarter push ups, which are done on the knees rather than the tips of the toes; push ups on stability balls, either with hands or feet on the ball; to the most extreme, handstand push ups. These are usually done with the feet against a supporting wall. Some martial artists have demonstrated one handed handstand push ups.

In addition to performing push ups on the palms, people also push up from a closed fist or even finger tips, to help strengthen and condition the hands for combat.

Personal training: Push ups

Demonstration of how to properly do push-ups, with examples of poor form.

Hindu Push-ups / Chinese Push Ups

Demonstration of hindu push ups, or Chinese push ups, which are relaly good for combat sports. They help strengthen forearms, shouldersn and work the ribs a little too. In this demonstration the elbows stay high off the ground. With Chinese / kung-fu press ups, the elbows should almost touch the floor as you lower down and forward. This provides excellent training for creating a more explosive punch.

Chris Comfort’s Push Up Workouts

This is a great introduction to push ups. Several variations are demonstrated. Push up bars are used in a lot of the exercises to help with wrist positioning and stability training. Push ups should be done slowly to allow maximum muscular gain. Push ups should be performed with a 2-3 second lower, then a brief pause, and a 1 second raise. This leads to increased micro-traumas in the muscles which promotes muscle growth.

To develop explosive power “one and a half push up” with a “plyometric pop” are recommended, as this promotes muscular growth as well as honing the nervous system. This is ideal for football players.

Also demonstrated is the triceps close grip press up. This is very intensive and done on the knees (three quarter press ups). It exercises the upper chest and shoulders as well as the triceps. Also, as the hands are held close together as fists, it improves stability too.

Finally the dive over push up is shown. These are done on tip toe, and when lowering you push with your feet so that your shoulders “diver over” your hands.

The most important recommendation here is that you perform five perfect full push ups rather than many rapid push ups with poor form.

Here various different tools are used to allow different press ups, such as the Swiss ball, Push Up plates, Medicine Ball push ups, and weighted push ups. There is also an alternative exercise which adds a one arm row after each push up.

We hope to display more video tutorials soon, as we source the best press up training videos online. If you have made a push up video tutorial and would like it shown here, just contact us!