600 push-ups is how many a client of mine achieved in one hour with multiple sets and running between sets. His accomplishment inspired the book 600 Pushups - 30 Variations for those looking for workout plans and a variety of types of pushups to perform.
HINDU OR DAND PUSH-UPS (DIVE BOMBER PUSH-UPS)
The Hindu Push-up is very popular in India among wrestlers and martial artists. Start with a warm-up, ten minutes of cardio. Stretch exercises for five minutes. Start in the up position on all fours. Legs are spread apart greater than shoulder width with your butt in the air. Your body is forming a V. Keep your head down. To begin the motion, swoop downward in a controlled manner. You will swoop down close to the ground. Swoop up by swinging forward with an arched back, forming a U. You end the motion looking up. Now reverse the motion and bring the body back to the starting position. You can vary this exercise by raising one leg up off the ground and then alternating raised legs.
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
The wide (extra wide) push-up is performed the same way as the regular push-up with one exception. This time your hands are spread as wide as you can get them without collapsing. Your body is closer to the ground in the starting position. You will notice how the chest now enjoys a very beneficial workout along with your arms.
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
TRICEPS PUSH-UPS
This time your hands are close together and your feet are spread about shoulder width for stability. Go down to the point where your chest is almost touching the ground and come back up. You’ll notice that this one feels more strenuous than the regular push-up.
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
SPIDERMAN PUSH-UPS
Start in the standard push-up position. Use a three count to get all the movements.
Count 1: Bring your body to the down position.
Count 2: Bend your right leg to the side of your body until your knee reaches your right elbow. The right leg remains elevated for this move until it’s back to the starting position with foot on the ground.
Count 3: Bring your body back to the standard push-up position.
With the next alternating rep you will use your left leg. Continue your repetitions by alternating between using your right and your left leg for count two. Use the three count to help you stay with the rhythm of the exercise.
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
T-PUSH-UPS
Start in the standard push-up position. Use a three count to get all the movements.
Count 1: Bring your body to the down position.
Count 2: Raise your right arm while turning your body to the side. You left arm is supporting you and is extended. It looks like a T on it’s side, hence T-Push-up.
Count 3: Bring your body back to the standard push-up position.
With the next alternating rep you will raise your left arm. Continue your repetitions by alternating between using your right and your left arm for count two. Use the three count to help you stay with the rhythm of the exercise
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
SCORPION PUSH-UPS
Get down in the standard push-up position. Raise your right leg with knee bent as high as you can. Do the push-up in this position. You will naturally feel the increase in body weight just by raising one leg while performing this exercise. There are many variations of the scorpion push-up. You can, for example, perform several reps with one leg raised and do the same number of reps with the other leg raised. You can alternate each rep by alternating raised legs. You can also crunch the knee of the leg to your chest before raising the leg.
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
With full planche and partial planche push-ups you will be lifting and lowering your complete body weight with only your hands on the ground. Due to the extreme strength and balance needed to perform this exercise, you will need to prepare for several weeks unless you are already at an advanced training level. These phases of training will allow you work up to a complete planche push-up.
Phase 1: Train up to the point where you can easily accomplish 50 to 70 standard push-ups.
Phase 2: Gradually move your hands closer to your abdominal region. This will allow you to start using the muscles you will need for the planche push-up.
Phase 3: Perform a negative (modified) planche push-up. Place your hands on the ground and raise your legs and place your knees on your elbows. Practice holding this position to gain balance. Once you’ve attained sufficient balance, lower your body as far as possible. Push back up and do it again. Once you have mastered the negative planche, you are ready for the partial planche. Now go to phase Phase 4: Perform the partial planche push-up. With the partial planche push-up you will now extend your legs at a 20 to 30 degree angle upward. Instead of extending the legs straight out, parallel to the ground, they will be slightly upward. Once you feel comfortable with the partial planche push-up, it’s time to move on to the complete planche push-up.
Phase 5: Perform the complete planche push-up. Your hands get down on all fours and place your hands by your abdominal region. Suspend yourself halfway between the upper and lower positions. Extend your legs and raise them off of the ground while balancing on your hands. While tensing your body and holding it as straight as you can, perform your planche push-ups by raising your body up and down. Your body should remain parallel to the ground while performing the planche push-up. Good luck!
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
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| 600 Pushups - 30 Variations by Lt. Colonel Bob Weinstein |
