Last week we did a bunch of push ups in class and I discovered I needed work. So I started a quick training program to be able to do more of them. Every morning and every evening I do 20 push ups. Every week I add ten to the number I do. This week I've started doing 30 each time. So in eight weeks I plan to be doing 100 push ups two times every day.

I've also heard that the position of your hands changes the muscle groups that you work. Like having your hands together under your chest vs having them out. Is there any truth to this and if so, what groups do they work? Also, is there a benefit to doing one handed push ups?

Doing push ups with your hands at shoulder width apart activates more of the pectoral muscles. With the hands closer or touching uses more triceps. Hands wider uses more of the deltoid muscles.

One arm push ups are a fantastic strength builder not only for the chest and triceps but for core stability.

There are more than 30 variations of the push up.

You can develop specific strength qualities with different types of push ups.

The type you will be developing is strength endurance.

You can also develop explosive strength with clap push ups.

Edited April 16, 200719 yr by James Bullock

I hear you, Lordtariel. I need more work on my push-ups as well. I can't do too many in a row.

Thanks for the info, James.