The Push-up is an extraordinary upper body movement. As a bboy, aka breakdancer, they are a staple in my regular training routine to develop strength and build muscle.
The main muscles being worked are the pec major, pec minor, and anterior deltoids (front head of shoulders). They also target the three heads of the triceps.
A good starting point is 3-4 sets of 10 repetitions for each variation. Here are my top 3 favorite variations. Make sure to warmup the shoulders and wrists beforehand.
Diamond Push-Ups: this variation will target the inner portion of the chest. As well as strengthen the triceps. I often like to do these on a medicine ball to add in a stability factor and get a better mind-muscle connection.
Decline Push-Ups:this variation requires you to raise your feet off the ground. The increased angle will incorporate more shoulder activation and target the upper portion of the chest.
Plyometric Push-Ups: Plyometric simple means “jump training”. With this style of training you’ll target your fast twitch muscle fibers, develop explosive pushing power, and strengthen your joints. Which are all essential not only in breakdancing, but also in any sport.