Plyometric Push Ups
Description
This is a rather advanced exercise designed to develop explosive power. I use this particular movement to work on hand-speed for martial arts however, it’s a very beneficial for a variety of sports. For example, lineman in football who have to explosively drive past their opponent and rush the quarterback. Prior to performing this exercise, you should reach a minimum fitness requirement of being able to bench press your own bodyweight for 8-to-10 repetitions.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Set up two of the steps used in the aerobic step classes and position them approx. 4-to-6 feet apartment (depending on how long your arms are)
- Get yourself in a typical push up position, only with your hands on the steps rather than the floor
- Push yourself off the steps and land with your hands on the floor. Keep your back straight.
- Exhale and in an explosive fashion, drive yourself upwards and position your hands back on the steps.
- Repeat until the desired number of repetitions are completed
Note: The key to this exercise, and plyometric exercises in general, is transition between the exercise phases in a quick/explosive fashion.
Variations
You can increase the difficulty of the movement by making the steps higher. By the same token, you can make the movement easier by decreasing the height of the steps.
Push Ups
Description
Back to the basics! The pushup exercise, although simplistic, is one of the fundamental movements for upper body development. Commonly performed in gym classes and training camps throughout the world, the pushup exercise has become somewhat of a staple exercise amongst the fitness community. Since push ups are classed as a compound movement and can be done anywhere, performing them in attempt to target the chest, triceps, anterior deltoids and the entire core region becomes a practical alternative for those who, for whatever reason, can’t make it to the gym. All factors considered, the convenience of not needing equipment in combination with the progressions available to accommodate a variety of skill levels, make the pushups exercise a must for almost every training program.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
How To Do Push Up
- While in a prone position, position feet together and arms slightly below shoulder level with palms in contact with the ground. The arms should be wide enough so that the wrist lines up with the elbow.
- Exhale and while contracting your core muscles to prevent the back from bending, extend arms and drive your body up off the ground. The only points of ground contact should be the palms and toes.
- Inhale and at a controlled speed, allow arms to flex and lower your body back towards the ground until arms reach a 90 degree angle.
- Repeat until the desired number of repetitions are completed.
Variations
Placing additional resistance on the upper back region is an effective way to increase the difficulty of the pushup exercise. However, it should be noted that if the resistance is placed too far below shoulder level, low back pain & injury may result.
Performing the pushup exercise with your feet placed atop an exercise ball will increase the need for stability and therefore, additional muscles will be recruited to assist.
Performing the pushup exercise with your knees in contact with the ground decreases both the amount of stability and exerted force needed to complete each repetition. This method is best for beginners.
Placing the feet in an elevated position mimics the mechanics of an incline press and draws more recruitment from the upper region of the pectorals.
Performing the regular push up motion with one hand placed atop a medicine ball will recruit additional muscles to compensate for the uneven surface, decreased stability and the single-arm loading pattern.
Performing the pushup exercise with your arms tucked further into the sides and with both hands placed atop a medicine ball will draw additional recruitment from the triceps. This version also increases the need for stability, which in turn, triggers additional recruitment from the muscles within the core.
Performing the pushup exercise in a quick and explosive motion that causes the hands to temporarily lose contact with the ground is classified as the plyometric version. This method is useful for the development of power and speed.
By flipping over a BOSU trainer, you’ll find a flat but unstable surface that can also be incorporated into certain exercises. Push ups are one of these exercises. When push ups are performed using a BOSU trainer, the need for stabilization is increased.
Parallel Bar Dips
Description
Overall, the dips exercise trains the front of the shoulder, the chest and the triceps. However, the muscle recruitment depends on the technique used to perform the repetitions. If the trainee leans forward while performing the dips exercise, maximal activation occurs at the chest. If you were to maintain an upright posture while performing the dips exercise, maximal recruitment is drawn from the triceps. It is important to note that if you’re performing parallel bar dips with an upright posture (the triceps version), then the range of motion should be limited to reduce the risk of sustaining a shoulder injury.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Grasp the bars with each hand and support yourself with your arms extended.
- Inhale and if targeting the chest, tuck the chin down, bend the elbows and lower your body down until the arms reach a 90 degree angle while leaning slightly forward. A stretch should be felt within the chest and shoulder region.
- Inhale and if targeting the triceps, keep the chin up and bend at the elbows while maintaining an upright body position. The arms should not bend beyond a 50-60 degree angle. Bending the arm too much and going down too low will place unnecessary stress on the shoulder joint.
- Exhale, extend the arms and drive the body back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
When performing the dips exercise using the parallel bar, you can attach a barbell to your weight belt (using a chain) and by doing so, you can increase the resistance, thus - the difficulty of the exercise.
Seated Chest Press
Description
The seated chest press exercise is a great movement for beginners. The pre-determined path of movement allows the trainee to place his/her primary focus on feeling the muscle rather than focusing on the complex motor skills which are commonly involved with more complex exercises. It should also be noted that since the seated chest press exercise is peformed while in an upright seated position, it’s a little better for those who have high blood pressure. Of course, you should always check with your doctor first.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
Execution
- Adjust the seat to your desired level. A good guideline to accomplish this is to select a seat level that allows the handles to be in alignment with the mid-point of your chest while in a seated position.
- Appropriately place the pin while selecting your desired weight.
- While seated, grip the handles using an overhand grip with wrists wide enough so that they are in alignment with the elbows. Try your best to keep the wrists locked and straight minimise the stress placed on the joint.
- Exhale and push the handles forward until elbows are just shy of full extension.
- Inhale and lower the weight back towards the chest region until the elbows reach a 90degree angle of flexion.
- Repeat until desired number of repetitions are completed.