Think you're strong? These advanced push-up variations will challenge your chest, shoulders, triceps, and core—only the elite can master all six.

Push back up explosively, squeezing your triceps hard at the top, then quickly repeat. Perform as many high-quality reps as possible until you can no longer push your bodyweight up from the ground.

We have more triceps than biceps (they actually make up two thirds of your overall arm). So, if you’re serious about building well rounded arms, you really can’t neglect them. One tricep ...

shoulders and triceps. If you’re not there yet, there are a load of variations you can take. These include doing press-ups from your knees, doing negative press-ups or doing box press-ups.

Reverse grip triceps press downs x 12-15 reps To complete the workout in full, perform all three exercises in a circuit with minimal rest to keep your heart rate up and maximize muscle engagement.