Liven Up Your Workout With Push Up Variations
For decades, maybe centuries, the push up has been the mainstay of the services’s workout regimes, and why not. It is a fantastic implementation for chest, biceps, shoulders, and indirectly strengthens the core because of the position that is de rigueur to do them by the book. It is also a mainstay in circuit schooling, particularly bodyweight circuits. But what if you are not strong enough to do a standard push up? On the other hand, what if you have mastered the standard and wish to grant more problem? What if you are just plain bored with standard push ups? There are implementation variations. Variations allow you to modify the exercises to make them simpler or more hard. They also allow you to grant diversity to your circuit schooling. Lets explore five different variations.
INCLINEDS are performed against a wall, on a chair, or a step where the head is higher than the feet. This variation is ideal for the person that is not quite ready for the standard push up and is effective their way up to it. The head level can be adjusted lower and lower as the person gains strength until they are ready to go a standard push up.
BENT KNEES are ideal for the person who is effective their way up to a standard push up. They are also effective for people with lower back strain. Now and again they are referred to as girl’s push ups. In any event, the knees are on the ground and are used as the fulcrum as the push up is performed. One exceptional use for bent knee push ups is during supersets. Standard push ups are performed until exhaustion. At once, the knees are lowered to the ground and the participant continues with bent knee push ups until obstruction. This technique is very effective in building both muscle strength and endurance.
ELEVATEDS are performed by introduction the feet above the level of the head, on a step, a chair or any other object. The raised feet not only cause a superior degree of problem but also work more of the upper chest due to the angle.
Performing ELEVATED AGAINST A WALL is an even more hard version of the elevated implementation. As a replacement for of the feet being placed on an elevated object, the feet are elevated above the head but placed against a wall. In order to successfully go the implementation, the participant has to grant difficulty towards the wall in addition to raising the chest causing even more difficulty on the upper chest. As the feet are placed higher on the wall, the strain shifts toward the shoulders. I’ve added this technique to the before superset for a killer chest workout; elevated push ups against the wall to obstruction, followed by standard push ups to obstruction, followed by bent knee push ups to obstruction. That’ll pump your chest up!
SPIDERMAN STYLE is a challenging variation. When done accurately, they look like Spiderman climbing up a wall, but just on the floor. You’ll get upper-body and core work because you’ll be lifting a foot off the ground and every second bringing each knee towards your head each time you lower physically to the down position. There are plenty of videos on YouTube if you need a visual.
Finally, HINDUS are my favorite variation. I’m going to have a crack to describe how to go them but your best bet may be going to YouTube to watch it on video. A picture is worth a thousand words. First, get on all fours then place your behind in the air while at the bottom of physically on your hands and feet with your legs straight. Now you should like a triangle with your hands and feet at the base and your behind as the apex. This is the starting position. Your head should be aligned with your back facing towards your feet. Take a deep breath and then sweep down in a circular arc motion and bend back looking up at the ceiling and breathing out. From there, push back toward your heels into the triangle position and start over. Hindu push ups not only work the entire upper body, they grant a fantastic stretch for the lower back. Again, there are plenty of YouTube videos of Hindu push ups.
To summarize, these implementation variations can be used to make circuits more or less hard or to grant diversity. If you can’t do standard push ups yet, you might want to do bent knees and inclines in the same circuit in order to build up your strength. If you are on the other end of the scale, you might want to use the elevated or the elevated wall method, or Spiderman style in your circuits. Conduct experiment a small and find a combination that is beneficial to you. If you’d like to learn more on how to use push ups in your schooling check out our website MYCOMMANDFITNESS.COM, where you can get a free sample workout.
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Send your questions to: cdrgrimes@mycommandfitness.com
Clint Grimes, is a retired US Navy commander. He is qualified by the California Interscholastic Federation and is now the strength and conditioning coach for the boys soccer teams at El Toro High School in Lake Forest, CA.
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Author: Clint Grimes
Article Source: EzineArticles.com
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