Strength coach and founder of Athlean-X, Jeff Cavaliere CSCS has created a wide range of videos with helpful tips on how to train, consistently adhere to your fitness goals, and build muscle sustainably. increase. In his latest video, following tips for doing more pull-ups, Cavalier breaks down his tactics to improve push-up performance, no matter where he is in terms of ability. increase.
But that doesn’t necessarily mean stirring infinitely simple personnel. Instead, Cavaliere suggests thinking about the difficulty of moving, not just the numbers.
“Once we’ve reached 30 push-up variations, it’s time to stop doing push-ups and instead focus on more challenging things,” he says. “Something that mechanically challenges the same muscles in a more difficult way to provide the gradual overload you’re looking for.”
For beginners, Cavalier recommends knee push-ups. This removes some of your upper body weight so you can focus on learning the right technique first and foremost. When you can do this properly with up to 30 iterations, proceed to standard push-ups and work to complete it, such as fully extending the elbow at the top of each iteration. “People always cut off the last two inches, which is the most productive part of the movement,” he says.
If you’re already doing classic push-ups easily, go to Hand Release Push-ups. Here, lift your hands off the ground at the bottom of all personnel. This slows down the equation and slows down the exercise tempo. “The slower the tempo with push-ups, the harder it is,” says Cavaliere.
Next is a stop push-up. It uses the same principle to stop the assignee for 3 seconds at the bottom of each movement. Once you’ve mastered this, try 1.5 push-ups. This is exactly what it sounds like, adding an additional half-rep to each movement to test your body’s control and ability to lift from bottom to half. Then lower yourself again among the full personnel.
Slow motion further slows down the tempo, taking 5 seconds to move up and then another 5 seconds to move down, increasing the likelihood of an eccentric overload in the lower half of the person in charge. increase.
“The best thing we can do at this point is to reduce the number of points of contact with the ground,” said Cavaliere, three points that remove one of these points and put a lot of pressure on the other three. Shows the dynamic change of. , Prowler, Spider-Man, Step Through, Crosney Pushups, etc.
Another way to increase the difficulty is to use wide arm foam to increase stress on the chest and reduce stress on the triceps. “The wider the hand, the less elbow extension to do push-ups and the less contribution the triceps brachii has to the movement,” explains Cavaliare. Then take the same wide grip approach and use archer push-ups to introduce dynamic elements. This shifts the weight load from left to right, making it more difficult.
Finally, plyometric push-ups add explosive movement to lift the body off the ground for maximum difficulty.
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