How to perform proper Push-Ups for Men and Women's.

Push ups

Perfectly performed push-ups are one of the most powerful exercises you can do. Forget the "I want to work a single muscle" approach; this movement can strengthen your abdominal muscles, triceps, deltoids, serratus anterior, pecs, lats, and more. They're also great for your upper back and are about the most shoulder-safe push you can do.
In addition to helping you build muscle mass, push-ups can help you build a sustainable approach to fitness by setting goals. After all, you can do push-ups anytime and anywhere! And if one version is too easy, well, I've got plenty of ideas about how to make them harder.
Being able to do more push-ups with proper form than you can now is a worthy goal, and I've got just the approach to help you achieve it.
So loosen up your muscles and get ready; it's going to be push-ups and more push-ups for the next 21 days straight!

Learn Push-Up Basics And Protect Your Body

Before you start the challenge, make sure you know the difference between a "yikes" push-up and a "wow" push-up. One is an injury waiting to happen; the other is an exercise worth doing every day.
Here's what's wrong with most people's push-ups—in a word, everything.
  • Hands are too wide
  • Lower back sags 
  • Elbows flare out
  • Zero lat engagement
  • Neck and shoulders take over
  • Abs completely shut off and not functioning
  • Leading with the head and neck
  • Glutes not engaged





Week 1: "Easy" Push-Up Progression Week

Example: Use higher surface or thick band
  • Day 1: 4/3/3/2=12
  • Day 2: 5/4/3/2=14
  • Day 3: 5/5/4/2=16
  • Day 4: Rest
  • Day 5: 6/5/5/3=19
  • Day 6: 7/6/5/3=21
  • Day 7: Rest

Week 2: Intermediate Push-Up Progression Week

Example: Use lower surface, thinner band, or more difficult advanced variation
  • Day 8: 4/3/3/2=12
  • Day 9: 5/4/3/2=14
  • Day 10: 5/5/4/2=16
  • Day 11: Rest
  • Day 12: 5/5/5/4=19
  • Day 13: 6/5/5/4=20
  • Day 14: Rest

Week 3: Challenging Progression Push-Up Week

Example: Use flat surface, no band, or most difficult variation
  • Day 15: 4/3/2/1=10
  • Day 16: 4/3/2/2=11
  • Day 17: 4/3/3/2=12
  • Day 18: Rest
  • Day 19: 5/4/3/2=14
  • Day 20: Rest
  • Day 21: Test your push-up rep goal against what you started with, or see if you can hit your progression goal. For example: 30 push-ups in a row, or 1-2 single-arm push-ups per side.
Get your reps in, and get them in perfectly, and this approach will make it second nature for you to perform rock-solid push-ups time and time again. Let me know how you do or if you have any questions!

Comments

Post a Comment

Popular Posts

9 Reasons Why You Must exercise | (Squats and Lunges workout)

Image
9 Benefits of Squats and Lunges Have you ever wondered what the benefits of squats and lunges are? We’ve all heard that a couple of the most beneficial exercises to do are squats and lunges but what is that? In today’s article, we’re going to be going over the major benefits of squats and lunges and also get into some details on each specific exercise. THE 9 BENEFITS OF SQUATS AND LUNGES Both exercises provide so much strength , overall muscle development. Both are compound exercises that will improve your performance of natural, daily, movements They will make you stronger They burn fat: muscle burns fat  Help to maintain body balance Increase flexibility and improve range of motion through your hips, glutes, knees, and ankles. Your buttocks will be strong and toned Strengthens your core in addition to the muscles of the entire lower body. Adding a weighted bar or dumbbells will enhance the effectiveness of these movements These exercises also develo
Keep reading

CheerpJ Converts Your Java Apps To JavaScript Apps Without Accessing Source Code.

Image
Today I found something exciting for JAVA and JAVA-SCRIPT Developers..... Makers of Cheerp, a C++-to-JavaScript compiler, square measure here with their second giving, CheerpJ. CheerpJ converts any Java application and library to a browser-based net application. Notably, CheerpJ doesn't like an ASCII text file access to compile Java bytecode into JavaScript. whereas CheerpJ’s restricted unleash can occur in July month, its full and industrial version are shipped later this year. Earlier this month, I came over a Java compiler for net applications, and that i wanted to share identical with you. I’m talking regarding CheerpJ, that has the facility to convert any Java application and library to a browser-based net application. CheerpJ is formed by the manufacturers of Cheerp, that could be a C++-to-JS compiler that generates absolutely garbage-collectible and optimized JavaScript output. With the assistance of Cheerp and alternative tools, compilation C/C++ to the browser ha
Keep reading

Why Do We Have QWERTY Keyboard, Not ABCDE? The Real Reason Will Surprise You

Image
The history of QWERTY keyboard we use on our modern devices dates back to the later decades of the 19th century. It’s believed that QWERTY-style is there because people typed too fast and jammed the typewriters. But, in reality, it is because the telegraph operators using typewriters at that time faced difficulty in decoding Morse code. Over the time, with the input provided by the telegraph operators, QWERTY keyboard was evolved. We have been using QWERTY keyboards for ages. Most of us have been believing that the unusual arrangement of the keys, rather than ABCD, is because the people who used mechanical typewriters in the past moved their fingers too fast–fast enough that it would jam the typewriters. It might have been one of the probable causes which compelled active minds to think about arranging the keys in a random fashion, QWERTY. But, the story can be a total myth, or somewhat, less accurate. And it becomes more convincing after we read a piece of text tagged as a ‘res
Keep reading

How to "Quickly" get rid of Eye Glasses

Image
AMAZING EXERCISE TO HELP YOU NOT WEAR GLASSES ANYMORE... One of the basic principles of medicine says that if you don’t use the muscles, they lead to atrophy. Exactly like all groups of muscles, also the eye muscles need exercises in order to keep them healthy. In this article, I will present you a great exercise that if you repeat it daily, you will improve your eyesight and you will not wear glasses anymore In order to succeed to quit glasses, here are some tricks and an amazing exercise that will help you a lot: 1. Avoid the overstrain of the eye during the day. Every 2-3 hours, close your eyes for a few minutes and relax. 2. If you wear glasses, limit their wearing as more as possible. Do not wear glasses when you don’t make activities that strain the eyes very much. 3. With closed eyelids, massage your eyeballs using circular motion without pressing too hard! 4. When you go out for a walk, try to focus your view straight ahead in a more distant po
Keep reading

9 Best Free Antivirus Software | (2017 Edition)

Image
9 Best free antivirus software for Windows (Updated) 1. Bitdefender Antivirus Free Edition Bitdefender is a Romanian internet security software firm that knows how to get antivirus products right. The company has a wide range of impressive anti-virus and anti-spyware products that take care of various threats like trojans, viruses, rootkits, worms, adware, spam, etc. Bitdefender Antivirus Free Edition is the #1 performer on our list of top 10 best free antivirus software of 2017. Its multidevice license helps one select the preferred platform. You also get a central account to manage all the devices. It comes loaded with features like On-Demand scan, malicious URL blocking, and phishing protection. Thanks to its unobtrusive nature, you won’t even know that some antivirus is running on your computer. It has also scored high scores in the various independent test results. Apart from its free version, Bitdefender also offers best virus protection with Bitdefender Internet Sec
Keep reading