Push-Ups: The Best Bodyweight Exercise

STACK Expert Chrissy Stagisher says Push-Ups are the "cream of the crop" of bodyweight exercises and offers instructions on four variations.

Push-Ups
When it comes to bodyweight exercises, Push-Ups are far and away the cream of the crop. An above average push-up workout requires core stabilization and upper body strength, both of which are critical for athletes.

All Push-Ups in the following series should be done with your hands directly underneath your shoulders and your elbows tucked in to your sides. This is commonly known as a Triceps Push-Up.

Hand Release Push-Ups

Sets/Reps: 2x10

Assume the push-up position. Bend your elbows to bring your whole body to the floor and lift your hands off the ground.  Push your body away from the floor.

Airplane Push-Ups

Sets/Reps: 2x12

Assume the push-up position. Bend your elbows to bring your chest to the floor.  Push your body away from the floor.  At the top of the Push-Up, extend your left arm straight out, then bring it back to the ground. Return to the floor, push up again and extend your right arm straight out, then bring it back to the ground.

Rotational Push-Ups

Sets/Reps: 2x10

Assume the push-up position. Bend your elbows to bring your chest to the floor. Push your body up from the floor. At the top of the Push-Up, shift your weight to your left side and rotate your body laterally to assume a side plank position. Point your right hand to the sky. Return to push-up position and lower. Repeat to the opposite side.

Superman Push-Ups

Sets/Reps: 2x10

Place your hands underneath your shoulders and support your body weight on your toes. Bend your elbows to bring your chest to the floor. Push your body up from the floor. Raise your right leg and left arm off the ground, then bring them back to push-up position.  Lower your body to the floor. Repeat raising your left leg and right arm.

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Photo Credit: Getty Images // Thinkstock

Topics: PUSH-UP | CHEST | BODYWEIGHT EXERCISES | WORKOUTS | BODY WEIGHT | WHOLE BODY