In addition to the many benefits of standard push ups (elevated heart rate, total body conditioning, etc.), there are many variations on the simple exercise that will allow you to specifically target different muscle regions. None of the push up variations require extra equipment, with the exception of the elevated push up, which requires a chair or some other means of elevating your feet.

The Standard Push up:

Proper position is with your body in a straight, horizontal position, with you hands shoulder-width apart. One proper repetition involves lowering your body to the point that your chest touches the ground, and then lifting yourself back to starting position.

Wide-stance Push up:

This type of push up is designed to place more emphasis on your chest than the standard push ups. This is very similar to a butterfly machine. By placing your hands in a wide position, i.e. wider than shoulder width, you will be forcing your chest to do more of the work. This push up also lightens the load on your triceps, so it is a good substitution towards the end of your workout, if your triceps are too exhausted to continue, and you feel like trudging on.

Diamond Push up:

Place your body in a straight, horizontal position. Slide your feet apart to approximately shoulder-width. Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumb should form sort of a diamond or triangle shape. This type of push ups puts a heavy emphasis on the triceps, and lightens the load on the pectoral muscles.

Elevated Push up:

The elevated push up is exactly the same as a standard push up, but it involves elevating your feet by placing them on a chair, or surface. By lifting your feet, you will be accomplishing two things: increasing the amount of weight being lifted, and shift emphasis to the upper pectorals. This is very similar to an inclined bench press.

The elevated push up can also involve elevating your chest and upper body while leaving your feet on the ground. This is significantly easier. By doing this, the load is shifted to the lower chest, similar to a declined bench press. Wide-stance and diamond push ups can also be done in an elevated position for chest and triceps isolation training.

Read About Bodybuilding Also Read About Flexibility and Stretching And Stretching Machines

If you want sexy arms and defined triceps, you need to do pushups, not triceps pushdowns. This will help you get nice arms, and avoid batwings.

You want nice arms, master the pushup.

You want to pass your physical recruitment test for the police academy or military, master the pushup.

You want to push other athletes around on the court or field (within the rules, of course!), master the push-up.

You want to be mobile, athletic, lean, and sexy? Master the advanced pushup variations.

If you can't do a pushup, start with these 3 basic steps. If you can do a bunch and want to take it to the next level, see the 3 advanced steps below.

Beginner 3-step progression for push-ups.

i) Kneeling Pushups
Start with 1 set of 8 if you are a beginner. Add 2 reps each workout for the first week, so that you are at 1 set of 12 after 3 workouts.

In the next week, add 1 set each workout, so that you are at 3 sets of 12 by the end of the week. Then try for 3 sets of 15 the next workout.

The problem with kneeling pushups is that you can only get so strong. Eventually, you'll be able to do 15 kneeling pushups, but you still won't be able to do a full pushup...so onto the Incline Pushup.

ii) Incline Pushups on Smith Machine
Set the smith machine bar at chest height. Stand about 2-3 feet away from the bar. Lean forward and grab the bar with an overhand grip. Keep the balls of your feet on the ground and lower your chest to the bar.

Do 3 sets of 8 repetitions per workout.

Each workout, lower the bar one notch on the Smith Machine until you get to the lowest rung. You're almost at full pushups now!

iii) Push up Holds
But you still might not be able to do more than 1 or 2. So let's get stronger where we are weaker - at the bottom.

From the top of the pushup position, lower your body slowly (for 2 seconds) to the bottom position.

Hold this position for 5 seconds.

Then slowly lower your body all the way to the floor, drop to your knees and then get back up to the full pushup position.

Do 3 sets of 3 repetitions of the 5 second hold.

Add 1 repetition each workout until you are up to 3 sets of 6. By now, you should be able to crank out quite a few pushups.

Advanced Pushups

Here's a progression to build you up to the Spiderman Pushups...

i) Pushups with Your Feet on the Ball

ii) T-Pushups

iii) Spiderman Pushups

These are advanced pushups, and will require photos, video, or personal instruction.

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Read About Bodybuilding Also Read About Flexibility and Stretching And Stretching Machines

Let's face it: You need to complete your cardio. It's one of the most tedious parts of bodybuilding, but it's very necessary not only for looking good on the beach and the bodybuilding stage, but for living a long life. People who complete at least ten minutes of cardio 4 times per week are, on the average, going to out-live their brethren who don't exercise at all. A small amount of cardio is required for long-term health and vitality. While cardio is typically something we dislike greatly, there are ways to make it better using the great outdoors!

Swimming

Hitting the pool and completing 20 minutes of laps is a great way to get in your cardio. There are a few caveats to remember, however. First, you must work to maintain an elevated heart rate for the bulk of your 20-plus minutes of training. Doing a few laps, then casually chatting with the fairer sex will not qualify as adequate cardiovascular training. Next, you'll want to make sure you are protected from the elements. This includes any water-borne illnesses, as well as sunlight. Use a waterproof sunscreen to ensure you don't become sunburned (which can lead to skin cancer). Also you will want to keep taking your vitamins to keep your immune system high. You never know what is in the water. Try to swim in clean, chlorinated pools as opposed to sitting bodies of water where the purity cannot be ensured.

Tanning

If you don't mind the potential embarrassment of completing your cardio wearing very little clothes, there is no reason why you cannot work on your tan and train at the same time. As long as your feet and waistline are covered, you can get that golden bronze you've been seeking while shedding the body fat.

Family

If you have young children, take them to an empty field, set your stopwatch, and just run in circles for 20 to 25 minutes. Your children will love it! Not only will they get to enjoy quality family time with the parents, but they will also get to enjoy cardio training as well. They'll be able to keep up for the first few minutes, and then you'll literally be running circles around them! This is great - they'll sleep like babies on the way home, and you'll have completed your cardio for the day while being a good parent. As long as your heart rate is elevated to the desired levels for 20+ minutes, you're meeting your requirements!

New places

We all know how time flies when you're in a new place and doing new things. Pull over at a new field, track, or gym, and complete your cardio training there. Chances are, your mind will be so busy soaking in the new visual stimul    i that you won't even notice the minutes passing by.

Bring a friend

Being able to chat - either in person or on a cell phone - is a great way to pass the time when you're facing monotonous cardio training. Start chatting about your day, your job, or your love life, and the minutes and hours will just fly by!

Read About Bodybuilding Also Read About Benefits of Vitamin E And Benefits of Vitamin k

Read About Bodybuilding Also Read About Benefits of Vitamin E And Benefits of Vitamin k