we continue our perfect workout series this time with what I call the perfect push up workout and now we're not gonna be using any of those twisting push-up devices to do it, as a matter of fact, you're not even gonna find any rep counts here. because as soon as I see a push-up driven workout that has reps as the goal. the end goal of the workout I know immediately that the person who prescribed, that doesn't really understand the main benefit of push-ups in the fact that. there are so much variability and our abilities to do different kinds of push-ups, that assigning a rep count is not going to cut it you need to train these exercises to failure and beyond.
PUSH-UP Workout:
we also understand that push-ups by their own biomechanics are some. what limited in terms of the activation on the chest no adduction unless of course, you know how to select the right versions of push-ups. that will allow us to do that I'm gonna do that in this workout and beyond that as well guys there's no limitation. Here to the effectiveness of your chest training just because you're using push-ups. you can target the different areas in the chest once again if you use the right kinds of push-ups you can hit the upper chest. Here if you change the direction of your arm in relation to your body, when you do your push-ups you can't hit the sternal portion of the chest.
if you know the right alignment of your arms when you do your push-ups you can hit the lower or the abdominal head here of the heck, if once again you know how to vary the angle of your arms. In relation to your body when you perform your push-ups and as I said in the beginning. Here not all of us are at the same level when it comes to performing push-ups, but it doesn't mean we can't get the most out of it. I'm gonna break down for you a step-by-step workout. Including all the things I think are missing from common push-up workouts for three levels of ability beginners, intermediate and advanced so if you're ready to get going .breaking it down here guys for you the perfect push up workout. I suppose we kick off this workout remember just because your selection of exercise is minimized two push-ups and push up variation. you can also download apps apk for push up related.
Workout for abs
it doesn't mean that we have to throw all chest training science out the window with it we can still hit the different areas of the chest. we would with a full chest workout as long as we understand the positioning of the arms as. we perform our exercises and we start here with the targeting of the upper chest. the clavicular fibers of the chest that move and run downward and outward.we should understand right away if you're filing this channel for any length of time that if we want to follow those fibers, we need to move our arms in a position or in a direction from low to high follow the direction.
Diamond push-up bar on knees exercise:
the use fibers that run this way we want to make sure that our body moves in that same way and we can actually do that herewith. the first one here from beginners this knee push away and with the knee push away guys again look at the relationship of the body to the arms. you can see that as I push back those arms are actually traveling in a relatively low to a high position, even though they're fixed on the ground and this will allow us to more effectively hit. this upper chest area if we're going to be more at an intermediate level. we do this the Prowler push up and of course, being off of the knees makes the exercise more difficult right off the bat but the commonality is that the position of our arms is the same. we're still hitting that area of the chest more effectively, if we're at the advanced level where we'd back our selves up to a wall put our feet up.
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| Diamond push-up on knees exercise |
Now again with much more difficulty still obtain the same goal here and that is to effectively target the upper chest now. the idea is you want to target the upper chest first because these exercises tend to be the ones that were weakest at so while we're the most freshman. while we have the most energy this is what we want to hit them now what are you doing you take every single one of these exercises to failure again, if I were to prescribe a certain rep count to any of them for you. I likely would be doing either one of two things either giving you too many, that you can't do or too few that you could have done more of, and either way, you're undercutting your abilities here on this workout. I want to make sure you get the most out of this so what you do is you perform the repetitions to failure and instead of resting what do we do. in this perfect push-up work out here which she mixed in a little bit of ABS and for a good reason you see. we're in a position here as you can see on the knee push away to sort of just roll over and assume an AB position here right.
push-ups challenge
the gap of your rest period with something else it's a good idea that worked in some extra ab work when you can. this is a great opportunity this V set hold allows us to do that likewise if we're at the intermediate level. we move from this Prowler push up right into the V sit hold once again but this time with some scissors alright just make it a little bit more challenging you just do this ab exercise until ready to go back and perform the next exercise in the push-up workout for the more advanced here. we transition from that decline pushup right into something that's a little bit more dynamic.it's the scissor via now you perform this again for your rest period you move on to phase 2 of the workout here now we want to target that middle or sternal portion of the chest so.three options once again if you're at the beginner level you're gonna perform standard push-up from your knees and you can see here guys again the idea is to really get lockout. the arms fully get a good full push-up, just wrap them out until failure make sure that you're not leaving your butt stuck up in the air but you got it to drop down and hips are down and again you perform good solid full range push-ups if you're at the intermediate level. you perform standard push-up from your toes once again the same concept here take it all the way to failure.
push-ups for triceps
if you're doing the advanced version here you'd perform this exercise and this is the archer now obviously, this is more difficult but with all of these guys what is the common theme again the position of the arms has now aligned pretty much at this horizontal allowing us to more effectively hit the fibers of the chest that run in this direction laterally from the sternum out to the arm so you want to perform each of these and once again we fill the rest period with the same exercise as we did, in the beginning, the ab exercise is the V sit hold for the beginners. the V sit holding scissors for the intermediate, then there's scissor V up for the more advanced at this point now we want to target the lower chest the abdominal head of the chest the lower portion here. where the fibers run in this direction so if the fibers are running from here to here we know we need to move our arms from a direction of high to low just like. we would with a dip performed in a full equipment workout for the chest wall. we have options when we perform the easy version here for the lower chest we have the incline push up and it's a little bit backward people think the incline push up can't be working the lower chest if you look at the position of the arms you realize just how it does our arms are going to be in relation to our body down lower from the horizontal.
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| Just doing push-ups and sit-ups daily |
we perform this exercise to failure at the intermediate level we perform this exercise this is called the pseudo planche it's a little bit more difficult you will feel some of this in the front Delta as well but because the arms are relatively positioned lower from horizontal than it would be in a standard push-up you're gonna definitely feel this targeting more of that lower chest area and then finally here for the advanced. we have this exercise which is the modified Hindu push-up we're not going to go all the way back and swoop all the way back, we're going to come and focus on that sort of forwarding position but different than a Cobra push-up which is going to more effectively hit the triceps. you want to get your elbows away from the sides not tucked in tight and extended behind your body, which would hit more of the long head of the tricep we want to get our elbows flaring a little bit more out to the side, which will allow us to feel this more in the chest and again work on that positioning of the arm relative to our torso that keeps. the focus more on the lower chest now some of us would say that we did no really because I mentioned in the open a deduction is one of those elements of a chest contraction that's missing from this work out is missing from almost every push up work out. you have to find a way to work it in all the push-ups tend to keep our hands in a fixed position on the floor eliminating the benefit that we get of chest contraction and full chest contraction by having our arm cross our body, so if our hands are still in contact with the floor is there something we can do to create a deduction at least relatively.
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| Shoulder Tap Push-ups - Sworkit |
we can turn our body towards the arm to create that so every perfect push up workout has to have some form of an abduction exercise so for the beginners you're gonna be doing, what we call here the twisting push up from your knees and again you can see that instead of having to move my arm towards the midline what, I do is I move my body towards the arm which creates an abduction of the arm and we rent this out to failure once again going back to our ab exercise for our rest period at the intermediate level. we're gonna do the twisting push-up once again but this time not from our knees but from our toes, you can see me repping out a few here the idea is still the same now finally. if you're at the advanced level you can incorporate an extra band anchor, it to somewhere low and as I perform my push-up I Drive across so now I've actually got active arm adduction here by simply lifting one off on. the ground again more challenging why it belongs in the advanced level, of course, we're gonna work both sides here working right arm over to the left and the left arm over to the right. Again finally as if this wasn't even enough one thing I always believe in especially we're talking about bodyweight training is what, we slow down we should speed up I like to end this workout with at least one explosive version of a push-up in the case of the beginners here we have this lateral knee plyo push up once again you're on your knees to try to unweight some of your body weight and make this easier but the idea is to try to explode off of the ground.
push-up incline 30-day challenge
Realize some true power by pushing through the ground and trying to elevate your body off the ground and then simply moving your arms side to side. just a little bit to make it a little bit more dynamic and challenging you would take this all the way through to failure if we're at the intermediate level our option is the double hand release push-up double hand release push-up, that's what you want to call it Jeff all right.I've been good at name these things but the idea is it works and what we're going for here is the fact that the hand release will take away a lot of momentum you have to go all the way down when you r elease your hands on the bottom you're forcing your chest to have to touch the ground and now you need to regain momentum from a zero state you're not just simply bouncing up and down through a push-up and then finally here at the advanced level we have something a bit complex and this is the brach shuffle push-up this gets a lot more athletic a lot more explosive building the need that we have to speed up the slowed down tendency that we have and all of our push-up variations so make sure you choose something that makes you be explosive at the end of your workout so now how many times do you go through this I would say to work your way through this entire workout two to three times at the end of the exercise is for the upper the middle the lower the adduction and the explosive you would rest about three to five minutes and then go back and perform a second or an optional third round to construct a perfect chest workout in the form of push-ups only. it is very possible but you can't start throwing numbers at me and telling me a hundred push-ups are gonna do, it's not as matter-of-fact with no care towards the selection of the exercises. just to randomly tell you to do a few different choices of exercises is totally undercutting the science of training it's totally undercutting. the fact that the chest is capable of being hit in different areas, if we know the right exercise to select hopefully you know how to do that now, I've laid all these exercises out for you and I've laid all the different versions here out for you in the form of the perfect push-up series so you can have this and go try it for yourself if you're looking for more step-by-step workouts to allow you to get much more out of your training when you apply real science to what you do they're all available over at Kathleen-x in the meantime.
Source: Premium App Apk
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