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Oct

Tuesday 10/15

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Today’s Article is brought to you by guest author at BreakingMuscle.com.  As you do your 100 Push ups for time today use these tips!

Pimp Your Push Up: 3 Common Mistakes and 5 Challenging Variations

Push ups – the purest, most powerful tool in your training arsenal. That is, provided you know how to use it! In this article, I’m going to show you:

  1. Why the way you’re currently doing push ups sucks and then give you three small form adjustments that make for big improvements – like more muscular recruitment and less unwanted joint stress.
  2. My top five push up variations (you may not have seen) that you can immediately use to add a new movement challenge to your workouts and take your push up training to the next level.

 

Three Common Push Up Mistakes and the Quick Fixes

Put simply, there’s doing push ups, and then there’s doing push ups well. Now, you already know that sagging your head or hips toward the floor is a mistake, which is why I have not included it on this list. Aside from that obvious one, here are the three most common push up technique mistakes I see plenty of athletes and even fitness trainers making. I’m also going to give the quick fixes you can use right now to make your push up safer, more efficient, and much more effective

 

Common Mistake #1 – Arm Angle

 

Put simply, the longer the lever arm, the less leverage you have, and the shorter the lever arm, the more leverage you have. When applying this to the push up, in order to maximize your ability to create force and get better leverage on each rep, keep your elbows closer to your body instead of flaring them out at a 90-degree angle, which is typical for how most people do push ups.

 

nick tumminello, push ups, push up tips, push up videos, push up demosnick tumminello, push ups, push up tips, push up videos, push up demos

Left: wrong; Right: correct.

The Quick Fix: Keep your elbows closer to your sides at roughly a 20- to 40-degree angle from your body. This shortens the lever arm, which gives you an immediate mechanical advantage when doing push ups.

 

Common Mistake #2 – Elbow Positioning

When done well, the push up strengthens the entire upper body pushing musculature, including the chest, shoulders, and triceps. However, many people allow their elbows to move past their wrists, either behind or out to the side of the wrists. This not only places unwanted stress through the elbow joint (which elevates risk of an overuse injury at the elbows), it also makes the push up less effective because it reduces the chest and shoulder involvement, and makes it more of a triceps-dominant movement.

 

nick tumminello, push ups, push up tips, push up videos, push up demosnick tumminello, push ups, push up tips, push up videos, push up demos

Left: wrong; Right: correct.

The Quick Fix: Keep your elbows above your wrists through the entire push up action. Your elbows should form a 90-degree angle at the bottom position of the push up.

 

Common Mistake #3 – Hand Positioning

If your hands are pointed slightly inward, as is often the case in how many people perform push ups, it usually encourages people to flare their arms out away from their sides, which is the issue we covered in mistake number one. Not to mention, pointing your hands inward also forces for your elbows to move out beyond your wrists in the manner I just addressed in mistake number two. In short, better hand placement encourages better elbow alignment and shoulder positioning.

Read the rest of Nick Tumminello article Pimp Your Push UP here You will also need to follow the link to find the 5 challenging variations.

 

Tuesday 10/15

Every 2 min for 5 rounds:

A. Jerk 3 reps

+

Every min for 12 min:

A. Hang power clean below knee + hang power clean mid thigh

+

100 pushups for time

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