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Regular pushups
Start out in a pushup position with both handles in a horizontal position. Inhale as you go down between the handles and turn them outward to 45 degrees. Exhale as you push yourself up. Do as many as you can, relax, then do two more sets. Rest about 30 to 60 seconds between sets. You will notice how much easier this device is on the wrists. It also provides an extra stretch that is absent from regular pushups. The device also works the abs and lower back more rigorously.
Double-wide pushup
Start out about two-hand widths wider than shoulder width. The handles should be vertical. As you go down, turn the handles toward you until they are horizontal when you bottom out. This exercise provides for a more thorough chest routine, and places more emphasis on the outside of the chest.
Slow pushups
Assume the pushup position. Slowly do three repetitions going halfway down, then do three going all of the way down. Turn the handles as in the pushup exercise.
Pushups on knees -
This exercise will hit your lower chest more. The handles should be horizontal at the top of the motion and vertical at the bottom.
Incline pushups
If you elevate your feet above your body, you can hit the upper chest muscles. Be sure to turn the handles at 45 degrees at the bottom of the exercise.
The major flaw with the Power Pushup is the lack of exercises for the upper chest, an area of weakness for most bodybuilders. Regular pushups hit the middle of the chest. The elevated handles place a bit more emphasis on the lower chest. Elevating your feet on a chair can level your body out more during regular pushups. -
Shoulder press
Hike your rear end up and place your feet about shoulder-width apart. Keep the handles horizontal throughout this exercise. Inhale, and slowly go down between the handles and place your forehead on the floor. Exhale, and push yourself back up. This is a good overall deltoid exercise.
Close grip pushups
There are actually two variations to this exercise. One can be performed like the regular pushup and the other like the slow pushup. The handles should be together on this exercise, which really hits the lower triceps. -
If you want to do some more challenging exercises, try these:
Dive bomber
Start with your feet shoulder-width apart and your rear end in the air. Dip down between the handles as if in a dive, rotate the handles 180 degrees, then arch your back. Return to the original position, then repeat.
Eight-count exercise
Start in a standing position with the handles in your hands. Lower yourself by bending the knees and leaning forward. Kick your legs back into a regular position stance and do a pushup. Without hesitating, kick your legs back wider, move forward to the bent-knee position, then stand back up. Try this as many times as you can.
Mountain climber
Get in a pushup stance. Bring your right knee forward past the plane of your other leg. Just as if you were climbing, take that leg back and bring the other knee forward. Try to keep a steady pace going.
