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.

In last week's episode, I gave you the first seven of 16 push-up variations that you can use to introduce more variety into your fitness program,

work different muscles,

and pursue different fitness goals. Today, I'm going to give you the final nine variations.

So, let's jump right in and remember, you can get a video of any of these over at getfitgai.

com by clicking on the show notes for this episode or the previous episode on push-ups.

The next push-up is number eight, and it's the narrow grip push-up. And in the episode

How to Tone the Bags of Your Arms, I taught you that narrow-grip push-ups are a fantastic

triceps exercise, but only if you focus on keeping your elbows in as you do them. So to do a proper narrow grip push-up,

simply move your hands slightly closer together, and as you perform the push-up, focus on

ensuring that your elbows brush the sides of your rib cage rather than flaring out.

Number nine is the one-leg push-up, and when you lift one leg off the ground during the pushup,

you place a much higher amount of stress on the leg that is left on the ground. And you also

shift more weight to your upper body muscles and your abs. You can alternate legs or simply

leave one leg elevated during the entire set. The Spider-Man pushup is next. This is one of my favorites.

It's a great way to work the sides of your abs and load your upper body more intensively.

To do it, simply perform a push-up, but as you lower yourself to the ground,

drive your right knee to your left elbow.

It'll look just like Spider-Man, and then push yourself back up

as you bring that leg back to the starting position. Then do another push-up, but this time drive your left knee to your right elbow.

This exercise can be made even more difficult by doing it with your feet on a raised surface,

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