8 Pushup Routines That Are Better Than ĚAMRAPĚ
Incorporate these eight routines into your workout every day
As we know there aren't many exercises that engage every muscle in the body, burn significant calories and tone up the abs quickly. Fortunately, pushups prove to be an effective exercise as it provides major benefits such as build upper body strength, increase energy quickly, increase bone mass etc. without taking too much time to actually do.
In order to achieve the overall benefits, incorporate eight routines into your workout every day:
1. SINISTER STAIRCASE Andy Speer, C.S.C.S., co-owner of SoHo Strength Lab in New York City, and creator of The Anarchy DVD Workout says performing an ascending ladder—in which you add one rep of an exercise every round—forces your muscles to work longer and harder while battling fatigue. He recommends doing two movements that work on opposing muscle groups—like your chest and your back—during a ladder. This in return gives each set of muscles a chance to rest while the other one works, so as to increase the reps. How to do it: • Do one pushup, and then immediately flip over on to your back and perform one floor slide. • Without taking any rest, perform two pushups and two floor slides. Repeat this process until you have done 10 reps of both exercises. • Try adding one more “rung” to your ladder every week for effective results.
2. LETHAL LOWER When just the lowering portion of an exercise is performed it causes more muscle damage than the lifting phase. How to do it: • Perform 12 reps of the pushup. Take 3 to 5 seconds for each rep and lower your chest to the floor. • When you reach the bottom, rest your knees on the floor, and then push up with your arms so that you’re on all fours. • Then return to a full pushup position by straightening your leg, and prepare yourself for the next rep.
3. THE LONG GAME When a normal pushup is being done, the floor stops your chest from going any further. The muscles work in a fixed range of motion but when a pushup is held at an extended range of motion—past where your chest would normally stop—you’re stretching your pec muscles under load, says Speer. Performing this may lead to a process called hyperplasia, which causes new muscle fibers to grow at the ends of the muscle. (Note: Skip this routine if the extended range of motion hurts your shoulders). How to do it: • Get yourself into pushup position and place your hands onto two low boxes or medicine balls, instead of the floor. • Perform 10 reps in a row, and then hold your arms so your elbows bent at a 90-degree angle for 10 seconds. • Without taking any rest, perform as many reps in a row as possible, and then hold your arms so your elbows are bent at an angle just below 90 degrees for 10 seconds. • Finally, do as many reps as possible in a row, and then lower yourself so your chest hovers just above the floor. Hold for 10 seconds. • This should not be done more than once a week. (If you feel any painful pulling or tugging around your joints, stop immediately.)
4. THE PEC POPPER Performing explosive movements at the end of your workout helps to zero in on your Type II muscle fibers, the ones that have the greatest potential for growth, says Speer. He explains, “When you completely fatigue all of your muscle fibers Type I and Type II during your workout, and then attempt a fast, explosive movement, your muscles are forced to fire your Type II fibers”. How to Do it: • Perform 10 reps of plyometric pushups by pressing up from the down position so explosively that your hands leave the floor. Come back to the rest position each time softly. • Once you are done with 10 reps, take rest for 30 seconds. • Then do eight reps, and rest for 30 seconds. Finally, complete six reps, and then rest for 30 seconds. • Move up to higher rep ranges by adding one pushup to each set over your next five workouts. This should be practiced one to two times a week. Note: To stay at top speed for the longer duration, In the mid, start to slow down, rest 5 to 10 seconds before continuing.
5. MAIN SQUEEZE Gaddour says, when you squeeze your arms together in front of your body maximally, it engages your chest muscles throughout the entire rep. This will help you hit often-neglected muscle fibers at the outer edges of your pecs. How to do it: • Grab a pair of dumbbells and place them longways next to each other so both hands of each dumbbell are touching each other. • Grip the dumbbell handles (your palms should be facing each other) and squeeze them together as hard as you can while performing a pushup. • Pushups are to be performed in this manner for a minute. Never stop squeezing the dumbbells together. After one minute of work, rest again for a minute. This is termed as 1 round. Repeat the same task for 3 to 5 more times.
6. THE 5-ALARM BURNER More weight can be handled by the muscles during the eccentric or lowering portion of a pushup than in the concentric, or lifting, part of the movement. This is because your muscles are working with gravity. In case of eccentric; you will be able to do additional reps by recruiting more muscle fibers and spurring more growth. How to do it: • Perform as many reps of a standard pushup as you can with perfect form. Remember number of reps performed. Then perform as many eccentric pushups as you can. • For each rep, take 3 to 5 seconds to lower your chest to the floor with each rep. When your chest reaches the bottom, place your knees on the floor and press your chest up so you are on all fours. Straighten your legs to return to a pushup position. • Try to match the number of eccentric reps to the number of standard reps you have successfully completed. Rest for one to two minutes, and repeat the same if possible.
7. MOMENTUM MASSACRE Muscles, tendons, and ligaments build up elastic energy as you lower into a pushup position, says Gaddour. This energy helps your muscle to come back to the starting position. But starting from a dead stop at the bottom of the movement eliminates your ability to produce elastic energy. Therefore, you must generate maximum force by activating the greatest number of fast-twitch fibers as possible, he says. How to do it: • Lie face down on the floor with your arms extended out to your sides perpendicular to your torso. • Your body should form a “T.” Place your hands directly underneath your armpits, and then immediately press your body off the floor so you are in a pushup position. • Your body should stay in a straight line from your head to your heels the entire time. Now reverse the movement and return to the starting position. • Do as many reps as you can with good form, making sure to form a “T” each time. Perform three to five sets, resting 60 seconds between each set. This should be practiced two to three times a week.
8. 4-SECOND SIZZLER Gaddour says, an isometric hold (keeping your muscle in a fixed position) increases the time it’s under tension, which promotes muscle growth When you are stopping at the bottom of the pushup—you’re reducing the amount of elastic energy in your muscles. How to do it: • Perform as many pushups as possible. • For each rep, lower yourself for one second, give a pause for four seconds with your chest hovering above the floor, and then pushup to top for one second.