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the declined version).

Modifications:
Three Pronged: You can do these in any of the above arm positions, except that instead of having both feet together side by side, you have one foot on top of the other, so that you only contact the ground at three points. Proceed as you would if you were doing them normally, but switch which foot is on top halfway through each set.

Claps: These are done from the regular push-up position, but rather than extending and bending your arms to complete the motion, you push hard up, to lift your upper body off the ground, and clap (between on and three times) before catching yourself and lowering back down. Start with one clap, and build yourself up to do more.

Ideas on how to string them together:
To put these together into an effective workout, you can do multiple sets of each exercise, or whatever you like, but this section will show you some effective ways to put the exercises together in a way that makes sense.
1) Pyramid Elevation: Start by doing regular push-ups near your staircase. Then move your hands to the first stair and do inclined push-ups, next go to the second stair, and do push-ups. Switch, and start doing declined push-ups with your feet on the second stair, and then on to the first, and then back onto the ground. You can start by trying 10 in each position (10 repetitions x 6 positions), and then adjust the repetitions based on how easy or hard you find it.
2) Burn out: Choose whichever style of push-up you want, and then at the end of your set, do as many claps' as you can.
3) Progression: For this, choose regular push-ups, and do as many as you can do, just one set. (Try doing this right when you wake up, or right before bed, or showering). This doesn't have to be done at the same time as the rest of your workout. Then tomorrow, at the same time if possible, do as many push-ups as you did the previous day plus two more. It may seem like a slow progression, but before you know it, you'll be doing more push-ups than you believed possible.

Just remember, for all exercises, it is better to do fewer proper repetitions, than many improper repetitions.

Exercises for Arms

Triceps Dips (triceps): For these, you will need either a bench or a coffee table or chair, or something similar. There are three positions for this, bent leg (easiest), straight leg (middle difficulty), and double leg (hardest). Your arms are the same for all three, so I'll explain them first. First, sit on the bench/table with your arms holding on to

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