Thursday, February 24, 2011

Pushup Power

Pushups. Some people seem to pump them out effortlessly but for many they are a major road block or speed bump. So what is the answer? Just keep doing them until they get better? That may work for some but for the rest here is a different plan.

1. Get off your knees! So you can't so full range of motion on the floor, that is ok. Use a box so that you are on an angle. The higher the angle the easier the pushups will be so as you improve move to a lower box. This will help reenforce the stable midline and your ability to hold a plank.
2. Put a ring on it. Use the rings to do your pushups. The instability will increase your shoulder and core strength.
3. Don't be so shallow. With every pushup variation make sure that you are getting low. If you are using the rings make sure that your chest is getting even with the bottom of the rings or lower.

So maybe it isn't a question of having pushups or not, maybe you just want more. Its ok to be greedy, who doesn't want more?!

1. Drop it low. Drop the rings as low as you can and get to work. Still not enough of a challenge? Put your feet up on a box so they are higher than your shoulders.
2. Switch your grip. Try wide grip, narrow grip, diamond grip and if those are too easy go for some spiderman pushups.
3. Use some rubber. Put a band around your back and loop each end through a hand. This will give you resistance during your pushup with the most at the top. You can also try putting a plate on your back but make sure you maintain proper posture... no saggy hips!
4. Slow your role. Play around with the tempo of your pushups, take 3 seconds to reach the bottom, hold the bottom for a second and explode up. You can play around with the timing.
5. Plank. Lets say you want to be able to do 50 pushups, that means you must be able to hold yourself up  for at least a minute but more realistically 2 or more. If you can't hold a plank for that time period those pushups aren't going to happen. After repping out as many pushups as you can hold up a plank to failure.

Have any other pushups progressions that have worked for you? Post to comments.

3 comments:

  1. Slow your role really kicks some a$$. I was doing a tempo of 4 sec down, 2 sec hold (right above ground) and explode up and it ripped me up.

    Also been doing a heavy lift followed by pushup to build strength and endurance. I also like doing one arm dumbbell press too with a slow count.

    Another important thing I think is doing them properly and not allowing yourself to falter for putting more pressure on your shoulder...speaking from experience

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  2. Great points Jacob and you bring up an important point. The topic of proper pushup form could be a whole new post but for now make sure you are doing the following. Keep you whole body tight, abs and butt included. Also imagine that you are trying to rotate your hands out so that you are using your lats to help you up. Anybody that would like to post a video of themselves working on a weakness please feel free to do so. This way we can all help you out and give you form tips. If you would like me to post it for you just shoot me an email at merissullivan@gmail.com

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