Essentially, push-ups challenge the entire upper body -- working the chest, shoulders, arms, back and core muscles. There are dozens of variations, each emphasizing a particular portion of the muscles involved in a push-up. Triceps variations are important because the triceps help to finish the standard push-up. Weakness can make the difference between completion and failure.
Diamond Push-Up
Get into a push-up position, but instead of placing your hands shoulder-width apart, bring them together, with your thumbs and forefingers touching to create the shape of a diamond. Lower your chest toward your hands and push back up. The change in hand position will increase the amount of triceps needed to complete the rep.
Close Grip Push-Up
Close grip push-ups are similar to diamond push-ups in that the hands are closer together than a standard push-up. The main difference between these two is that with the diamond push-up, your elbows flare outward as they would in a standard push-up. In the close grip, your hands are not together, just closer than normal, and your elbows stick to your sides rather than flare outward. This adjustment of elbow position will greatly increase the amount of triceps and shoulder strength needed to complete the exercise.
Dive-Bomber Push-Up
Dive-bombers are almost like doing two push-ups in one. Start in an upside down "V" and position your feet slightly wider than shoulder-width apart. Slowly lower your face toward the ground, then arch back up, driving your chest up in the air, just like how a dive-bomber would drop in on its target, then pull up immediately. Reverse the motion, returning to the "V" position. There is a great amount of triceps work being done in this exercise.
Tiger Push-Up
This is an exercise that can be used when working on handstand push-ups. With your feet slightly wider than shoulder-width, bend at the waist and place your hands in the diamond position, lean forward so that your weight is resting on your hands. Bend your elbows until the crown of your head touches the back of your hands, then push back up to the starting position.
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