![]() Wide Grip Assisted Push-Up: 3 x 8-10 reps.Up and Down Planks: 3 x 10-20 reps (see below for weekly rep scheme).Check out this in-depth guide for a bodyweight skull crusher how-to. Choose a height that is feasible for 8 reps. For these, assume a normal push-up position and perform a half-rep with a 3-second lowering phase, then lockout as normal.Half Range of Motion Push-Ups: 2 x 5 reps. ![]() Perform an assisted push-up with the hands shoulder width apart or slightly closer to create a triceps focus.Assisted Close-Grip Push-Ups: 4 x 8 reps.The goal should be “feeling” this in the lower pec region. Find a bench, staircase, or piece of furniture to perform a push-up on.Count to four in your head while lowering, then either A) press back up as normal, or B) get back to your starting position by any means. Perform an assisted push-up with a 4-second lowering phase.Choose based on your starting strength and fitness level. Perform these with either one or two knees on the ground.If it’s 0, then we start there and build! Take a day of rest, then start on the 4-week program below. Pre-Program: Perform as many normal push-ups as possible until form breaks down. ![]() Use your strength and execution as a scale for the type of assistance used and needed. For example, if one week you perform two knees down and complete all of the reps, then switch to one knee for one, two, or all of the sets the following week. If you can shorten rest times and perform perfect reps, then feel free to do so!Īssisted Modifications: Scale your assisted push-ups by proficient reps. However, this can shortened or lengthened based on your energy levels and schedule. Rest Times In-Between Sets: Try to take between 1-2 minutes of rest in-between sets. Good frequency options include:Īlso, this program includes no equipment so it can be used anytime anywhere. Rest Days and Equipment: This program works best if it’s run with one day of rest in-between each workout day, so avoid performing them all back-to-back-to-back with four days of rest in-between sessions. The workouts are short and should either 1) supplement your current training days, or 2) be performed on off days as an active recovery session. The goal of this program is for it to be implemented into your current training routine. Paused: Stopping at a specific position and holding for a time based goal.Tempo: Modifying the lowering and pressing portion of the movement.This modification will stem from the push-ups variation being performed and it will change the speed in which your execute the movement. The second progressions worth noting are the tempo and paused push-up. ![]()
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