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Barbell Shoulder Press -- Seated

Barbell Shoulder Press — Seated

The barbell shoulder press performed seated is a compound exercise that strengthens the shoulders and triceps. Compound exercises involve multiple muscle groups and joints. If you are looking to develop strong, well defined-shoulders, the seated barbell press is for you. Seated barbell shoulder presses place more focus on the front of the deltoids than standing barbell presses.

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Single Arm Push up

Single Arm Push up

The single arm push up is not for the weak. This exercise challenges your chest, shoulders, triceps, core, and mental toughness. The single arm push up is a favorite of athletes in mixed martial arts (MMA) and wrestling. The single arm action loads the abdominals and hip flexors for stabilization.

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Pushup -- Feet Elevated

Pushup — Feet Elevated

Doing push ups with your feet elevated is more challenging than regular push ups. To perform this you simply put your feet on a step, bench or chair. This engages your deltoids more. As your prop gets taller, the exercise gets more challenging. Eventually you may be able to work up to a handstand push up.

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Pushup -- Hands Elevated

Pushup — Hands Elevated

The push up with your hands elevated is a beginner version of the push up. As you get stronger you can move your hands down, closer to the ground. The goal is to eventually do regular push ups on the ground. This is a good exercise for beginners or people that have a hard time getting down to the ground.

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Pushups on Knees -- Elbows In

Pushups on Knees — Elbows In

The push up on knees is another way to make the push up a little bit easier for those who aren’t strong enough to do a regular push up. When doing this exercise it is important to keep your body straight and you stomach tight. When the push ups on your knees gets too easy you can advance to regular push ups.

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Medicine Ball Slam -- Three Position

Medicine Ball Slam — Three Position

The Medicine Ball Slam — Three Position exercise is an excellent full-body conditioning movement. The “med” ball slam is challenging enough to be its own workout. If you’re in need of burning some calories quickly, try this exercise for 3 sets of 10 reps. Keep the rest period short and the intensity up.

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Pike Walk Pushups

Pike Walk Pushups

Pike walk with pushup is a bodyweight exercise that strengthens the upper body and core. The pike walk with pushup also stretches the hamstrings and glutes (butt). This is a good exercise for building shoulder stability and coordination. Perform the pike walk with a push up for more results in less time.

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Push up

Push up

The push up is a great upper body and core strength exercise. It does not require any equipment and it can be done anywhere. The push up is a favorite of many military exercise program. Even if you aren’t in the military the push up is a great exercise for over all fitness and conditioning.

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Knee Pushup

Knee Pushup

The pushup performed on the knees is a effective exercise for strengthening the chest, shoulders, and triceps. Pushups are a great exercise for beginners looking to strengthening and sculpt their upper body. The pushup with knees bent is an easier alternative to the straight-legged push up.

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Knee Pushup — Hands Elevated

The knee pushup performed with hands elevated strengthens the chest, shoulders and triceps. The elevation increases the exercises range of motion and allows for a pre-stretch on the chest muscles. The pre-stretch is believed to contribute to greater force production by the muscles. Following a pre-stretch (eccentric contraction followed immediately by a concentric contraction) the muscles utilize the storage of elastic energy to achieve a peak-contraction.

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