Spartan push-ups
Triceps - Upper chest - Lower chest
- Perform one-handed push-ups with one hand ahead of the other.
- Vary the hand ahead to avoid imbalances.
- This variation places the muscles in inefficient positions that increase the difficulty.
Routines
Chest and triceps builder
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Shoulders
Homemade Push-ups
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Hips
Minimal Home - Chest & Triceps
Intermediate
Triceps ∙ Chest ∙ Abs
Triceps Kingdom
Intermediate
Triceps ∙ Chest ∙ Shoulders
Unilateral correction
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Biceps ∙ Dorsals ∙ Quadriceps
Unilateral correction
Beginner
Rotators ∙ Trapezius ∙ Shoulders ∙ Triceps ∙ Chest ∙ Legs
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Shoulder extensions on the bar
Beginner
UpperChest ∙ AnteriorDeltoid
Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
Neutral dips on rings
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Advanced support with rotation in rings
Intermediate
Triceps ∙ Biceps ∙ LowerChest ∙ ExternalRotators ∙ Abs
One arm push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques
Pseudoplanche on bar
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest
