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"Ron Jones" Push-Up Matrix #1


Directions: Perform each exercise for 10 seconds non-stop then proceed immediately to the next exercise.  There should be no rest in-between exercises.  Do 1-6 consecutive sets as desired.

  1. Military

  2. Narrow

  3. Wide

  4. Split Left

  5. Split Right

  6. T-Stabilization

  7. 1-Arm Negative (Both Arms)

Exercise Figure Tips: Maintain good posture and "straight back" at all times by keeping a strong core.  Don't allow hips and butt to stick up or sag down--keep the core straight and strong!

  • If you get tired you can limit the amount per set--if that is still too hard also limit your depth on each rep. Do your best to keep moving.

  • Warrior Option: For a real challenge try doing "RJ" Push-Up Matrix #2.

*Note: These exercises are intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1.5.08)

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