Push/Press Exercises

DB Bench Press:  Can be done with a variety of grips and angles.  Holding two dumbbells in your hands lower the weights to your shoulders, always keeping the weights within your frame and not letting your elbows flair out.

Pronated Grip(Standard if not specified)

Neutral Grip

DB Alt Bench Press:  Holding two dumbbells in a locked out position lower one to your chest and return to locked out, then perform same movement with other arm.  Make sure you have the weight back to lock before you move the other arm.

DB SA Bench Press: Holding one dumbbell  with your other arm resting on your stomach.

DB Incline:  Set bench at 45 degrees and perform same variations as above

DB High Incline: Set bench at 60 degrees and perform same variations as above

DB Low Incline:  Set bench at 30 degrees and perform same variations as above

Bench Press:  On a bench hold a barbell with your hands slightly wider than your shoulders, lower the bar to your breast plate and extend back up so the bar finishes right above your face.

Incline Bench Press: On a 45 degree incline hold a barbell with your hands slightly wider than your shoulders, lower the bar to the top your chest.

Push-ups and Variations:  With all push-ups place your hands shoulder width apart with your fingers pointing straight up over your head.  Keep your elbows close to your body and your core tight throughout the whole motion.

Regular

SL Push-ups:  Pick one foot up off the ground

Feet Elevated Push-ups:  Place feet on a bench or plyo box

Pillar Push-ups: Start in a pillar position, elbows and toes on floor. Take one hand and place it in extended position and then the same with the other arm, from there return your arms to a pillar position one at a time.

Rotational Push-ups:  Perform a regular push-up and when you reach the top finish by pushing up onto one hand and stacking your feet

Spiderman Push-ups: Perform a regular push-up but as you lower down bring one knee to the elbow on the same side, alternate sides for each rep

Push-ups w/Leg March:  Perform a regular push-up but at bottom of rep march your feet one time then press back to tall

Travelling Push-ups:  In a regular push-up position walk your hands to the right 45 degrees then perform a push-up, then walk your hands the other way returning to the start position and perform a push-up

MB Push-ups (L,R, Both): Place right hand on floor and left hand on MB and perform assigned reps, then switch your hands and lastly put both hands on the ball

2 MB Push-ups: Place each hand on different MBs

2 MB Push-ups/Push-ups:  Alternate reps between both exercises, one 2 MB Push-ups then a regular Push-up

Alt MB Push-ups:  Start with one hand on MB and the other on ground, perform a push-ups and then roll the ball between hands for the next rep

DB Shoulder Press:  Place your feet in a staggered position, holding two dumbbells in a neutral grip, press overhead keeping your eyes looking straight ahead and your biceps finishing in your ears.

DB SA Shoulder Press:  Same as DB Shoulder Press but hold one dumbbell and stagger the foot on the same side back

Half Kneeling SA DB Shoulder Press:  In a half kneeling position hold one dumbbell on your shoulder on the side where your knee is down, press straight overhead keeping your eyes looking straight ahead and your biceps finishing in your ears

Renegade Rows:  Holding two dumbbells in your hands while in a push-up position, Perform a push-up and at the top perform a single arm row with each arm