FundyDragon
Bench
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Hey Guys, I'm giving this a go for a couple of months and would love to hear what you think! Sorry it is a long article but I didn't really want to cut parts out.
My first crack at it with absolute correct form went as follows.
30, 20,10,12,13,10 with one minute timed rest between.
http://man.bodyandsoul.com.au/mens+fitness/male+workouts/push+ups+for+perfect+pecs,26063
Want a sculpted body? Push ups will get you there.
Push ups for perfect pecs
According to personal trainer Marcus Bondi, push ups are the universal building block to achieve superior bodyweight strength and control and if you dont have a push up routine going, you are not as strong as you should be
Push ups fire up development of your pectoral muscles and triceps, with side benefits to the deltoids, serratus anterior, coracobrachialis and your midsection as a whole. But, you demand more than just mere development of muscles, joints and tendons; you no doubt want bangin physiological supremacy and that is what this program is all about.
To be super-fit, you should be able to effortlessly punch out 60 smooth, strong, full range push ups, so start by mastering the basics.
>> You're 10 weeks away from your dream body. Join the body+soul revolution now for a 10-week Strength program designed to help you shape up and get much stronger. Click here to sign up!
Basic push up
Get on the ground and set your hands slightly wider than shoulder-width apart. Depending on strength and experience, your hands can be angled in a way that feels comfortable. You can also try turning your hands inwards slightly for less stress on your wrists.
Make your body into a straight line from the top of your head down through your core and your ankles. Be sure your butt isnt sticking up or sagging. Your head should be looking slightly ahead of you, not straight down. Your chin should be the first part of your head to touch the floor, not your nose. Looking up helps you keep your body in line, but you may look down if that helps you concentrate more.
At the top of your push up, your arms should be straight and supporting your weight. Be sure your arms are straight, your butt tight and your core is braced, then steadily lower yourself until your elbows are at a 90 degree angle or less. When your arms go past a 90 degree angle, pause slightly and then explode back up until youre back in the same position. Imagine you are pushing the ground away!
To be proficient at high reps, always push up to failure. Start with the best form that you can, but dont give up when you can only manage pathetic, wobbly half-push ups; you must keep going until your triceps cramp up and you collapse. You can also add light weights, just a 1-2 litre water bottle in a back-pack, which can help to break pesky PB plateaus.
Diamond push up
To convincingly smash through regular push up barriers, be sure to practice many (many!) diamond push ups. By holding your hands out in front of you and placing your index fingers and thumbs together, you make a diamond shape.
You then complete push ups with your hands close together in diamond position and your elbows bending out to the side. Diamond push ups are very difficult but they are a magic key which significantly multiply your push up strength and endurance.
When you can do 80 diamond push ups, 60 normal push ups is like a Sunday picnic.
Asymmetrical push up
To build unequivocal multi-dimensional push up power please practice sets of push ups with one hand placed high and one low. This technique will cross-weave muscle-fibres and eventually eliminate any weak spots in your push up arsenal.
Once you can do sets of 20 on each side, you can then practice doing push ups with both hands high (above your face) and then both hands low (towards your hips, which will train you for the incredible planche push up).
Achieving perfect pecs with push ups
Complete six sets of push ups to failure (with correct form for as long as possible) with a maximum of one minute rest in between sets. Always practice the diamond and asymmetrical variations, as they will prepare your body to levels beyond normal. Your one set maximum should begin to increase significantly within a short time, setting you up to be a push up champion.
Your body must obey the laws of physics and gravity; so when you subject it to this push up program, your pecs will sharpen, your abs will harden and you will be happier than you have ever been with your defined, powerful shoulder muscles!
As you are always near a horizontal surface you never need to miss an opportunity to get a set of push ups to your maximum fatigue point. Convenience and fun rolled into one! Remember, you can and you will succeed. You (yes you!) are in charge of your bodys exciting destiny and we are here to assist you in every way possible.
My first crack at it with absolute correct form went as follows.
30, 20,10,12,13,10 with one minute timed rest between.
http://man.bodyandsoul.com.au/mens+fitness/male+workouts/push+ups+for+perfect+pecs,26063
Want a sculpted body? Push ups will get you there.
Push ups for perfect pecs
According to personal trainer Marcus Bondi, push ups are the universal building block to achieve superior bodyweight strength and control and if you dont have a push up routine going, you are not as strong as you should be
Push ups fire up development of your pectoral muscles and triceps, with side benefits to the deltoids, serratus anterior, coracobrachialis and your midsection as a whole. But, you demand more than just mere development of muscles, joints and tendons; you no doubt want bangin physiological supremacy and that is what this program is all about.
To be super-fit, you should be able to effortlessly punch out 60 smooth, strong, full range push ups, so start by mastering the basics.
>> You're 10 weeks away from your dream body. Join the body+soul revolution now for a 10-week Strength program designed to help you shape up and get much stronger. Click here to sign up!
Basic push up
Get on the ground and set your hands slightly wider than shoulder-width apart. Depending on strength and experience, your hands can be angled in a way that feels comfortable. You can also try turning your hands inwards slightly for less stress on your wrists.
Make your body into a straight line from the top of your head down through your core and your ankles. Be sure your butt isnt sticking up or sagging. Your head should be looking slightly ahead of you, not straight down. Your chin should be the first part of your head to touch the floor, not your nose. Looking up helps you keep your body in line, but you may look down if that helps you concentrate more.
At the top of your push up, your arms should be straight and supporting your weight. Be sure your arms are straight, your butt tight and your core is braced, then steadily lower yourself until your elbows are at a 90 degree angle or less. When your arms go past a 90 degree angle, pause slightly and then explode back up until youre back in the same position. Imagine you are pushing the ground away!
To be proficient at high reps, always push up to failure. Start with the best form that you can, but dont give up when you can only manage pathetic, wobbly half-push ups; you must keep going until your triceps cramp up and you collapse. You can also add light weights, just a 1-2 litre water bottle in a back-pack, which can help to break pesky PB plateaus.
Diamond push up
To convincingly smash through regular push up barriers, be sure to practice many (many!) diamond push ups. By holding your hands out in front of you and placing your index fingers and thumbs together, you make a diamond shape.
You then complete push ups with your hands close together in diamond position and your elbows bending out to the side. Diamond push ups are very difficult but they are a magic key which significantly multiply your push up strength and endurance.
When you can do 80 diamond push ups, 60 normal push ups is like a Sunday picnic.
Asymmetrical push up
To build unequivocal multi-dimensional push up power please practice sets of push ups with one hand placed high and one low. This technique will cross-weave muscle-fibres and eventually eliminate any weak spots in your push up arsenal.
Once you can do sets of 20 on each side, you can then practice doing push ups with both hands high (above your face) and then both hands low (towards your hips, which will train you for the incredible planche push up).
Achieving perfect pecs with push ups
Complete six sets of push ups to failure (with correct form for as long as possible) with a maximum of one minute rest in between sets. Always practice the diamond and asymmetrical variations, as they will prepare your body to levels beyond normal. Your one set maximum should begin to increase significantly within a short time, setting you up to be a push up champion.
Your body must obey the laws of physics and gravity; so when you subject it to this push up program, your pecs will sharpen, your abs will harden and you will be happier than you have ever been with your defined, powerful shoulder muscles!
As you are always near a horizontal surface you never need to miss an opportunity to get a set of push ups to your maximum fatigue point. Convenience and fun rolled into one! Remember, you can and you will succeed. You (yes you!) are in charge of your bodys exciting destiny and we are here to assist you in every way possible.
