Arm Conditioning

Here’s a selection of push up variations to help build arm strength ranging from straight forward to reasonably tough. As always work to your level and make sure you’ve got your current exercise clean and controlled before trying a harder variation. If you need to make the push ups easier while you build strength you can do them on your knees, the closer your knees are to your hands, the easier the push up.

The Exercises

You can do these either as sets of reps or using the AMRAPretty* approach. If doing sets I’d recommend starting with sets of 10, for AMRAPretty, try intervals of 30s.

  • Standard Push Ups
  • Diamond Push Ups
  • Archer Push Ups
  • Negativa Push Ups (Two or One Handed)
  • Negativa De Angola/QDR Push Ups
  • EscorpiĆ£o Push Ups
  • Bridge Push Ups
  • Negativa Swaps with Handstand Pops

Watch the video to see the variations demonstrated.

* AMRAPretty means rather than rushing lots of sloppy reps of an exercises you try and do as many clean controlled reps as possible, if it takes the full time to just do one, that’s fine.

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