Welcome to the Get Fit Guys' quick and dirty tips to slim down and shape up. My name is Ben

Greenfield and I'm the Get Fit Guy. You know, the traditional push-up may seem like a bit of a boring

exercise, or at least one that might bring back unpleasant memories of a fitness test, a PE class,

or punishment during basketball practice.

But in a recent Get Fit Guy newsletter, you learn that pushups are, number one, a full body exercise

that require contraction of the muscles around the knee joints, hip joints, pelvis, and spine

to maintain a straight line from your head to your feet.

Plus, push-ups activate the muscles on the back of your arms, chest, shoulder,

biceps, upper back, lower back, and legs. Number two, they can be used to not just build muscular

strength, but also power, muscle growth, or muscular endurance, depending on which variation of the

push-up that you do. And you're about to learn the best variations. And number three, push-ups are an extremely

flexible exercise in which you can change muscle recruitment patterns and joint stresses, making

a movement harder, easier, or simply stressing different muscles by altering your hand and foot

positions. And of course, one of the best parts about the push-up is that you can do it just about

anywhere. So what are the best variations of the push-up?

Well, in the next two episodes, I'm going to give you my top 16 push-up variations,

each of which works a different muscle group or targets a different fitness goal.

And don't worry, if you have trouble visualizing any of these push-up variations,

then head over to the show notes over

at get fit guy.quickanddirty tips.com because I'm giving you a video in which I demonstrate

each pushup variation I'm about to describe. All right, let's jump right in. Number one is the

between chair pushup. By placing each of your hands on two chairs that are spread slightly

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