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Do these pushups to add muscles in 8 weeks.

1. Perform these exercises three days a week for the first two weeks. Do three sets of each.

Wide Pushup: Do a standard pushup, but with your hands wider than shoulder- width apart.

Alternating shuffle pushup: Start in pushup position.

Move your right hand to the left until your two hands are next to each other. Now slide your left hand further left until your hands are shoulder- width apart again. Do a pushup and repeat the process, this time moving to the right and doing another pushup. That's one rep.

Diamond Pushup: Do a pushup with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond.

2. Perform these exercises two days a week for the next four weeks. For these pushups, you'll need a four- to eight- inch- high box or step.

One- arm pushup: Do a pushup with your right hand on the floor and your left hand on the box.

Switch arms and repeat. That's one rep.

Crossover box pushup: Do a one- arm pushup with your left hand on the box. From that position, lift your right hand and place it beside your left hand on top of the box. Move your left hand to the floor.

Do a pushup. That's one rep.

Hands- on- box Diamond Pushup: Perform a diamond pushup, but with both hands on the box.

Dynamic Box Pushup: Place your hands on a box in the diamond pushup position. Lower your body and press off the box, your hands landing on the floor with the box in between. Lower your body and press up so your hands land on the box.

For the next two weeks do step 2 as a circuit with no rest between exercises. Do this twice a week.

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Publication:Mail Today (New Delhi, India)
Date:Dec 1, 2009
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