Posts Tagged ‘Fitness Enthusiasts’
In this article I am going to show you many new push up exercise variations that will drastically improve your upper body power but actually improve your overall conditioning. The creative exercise listed below can and should be used by high level athletes such as MMA fighters and Football players to become more explosive, as well as be used by fitness enthusiasts to build muscle in the chest shoulders and arms.
Rethinking the Clap Push Up
One of the popular push up exercises used for improving upper body power is the clap or plyo push- up. This exercise is great for developing explosive pushing power and we do use it on occasion. However, the constant pounding on the wrist from the landing is a concern of mine for some athletes like wrestlers and football players. These types of athletes are constantly being thrown down and therefore having to breaking the fall by landing on their wrists in much the same way as the plyo push-up.
The last thing I want to do as a coach is use an exercise that replicates something that an athlete’s probably does too much of already. Especially something that has a high risk vs. benefit ratio.
Here is a great alternative the plyo push-up that we have found to be just as effective at developing explosive pushing power while limiting impact on the wrist.
Box Jump Push –Ups
Perform 4-5×3-6
We prefer to use a closer, shoulder width hand position on this movement as it has more functional carryover to sports like wrestling and football.
This exercise can easily be progressed by increasing the height of the box.
Click here to view pictures and videos of all of the exercises listed in this article
Swiss Ball Ricochet Push-Up
This is one of my all time favorite exercises and another great way to develop explosive power and speed in the upper body. We prefer to do movements like this for time frames of 8-15 sec at max speed.
When performing this exercise be sure to maintain ideal spinal alignment throughout this movement.
Metabolic (Power-Endurance) Push –ups
The concept of metabolic strength training and power endurance is just starting to be explored in the world of performance training. In most sports, athletes are required to continuously explode and repeatedly produce power, sometimes for hundreds of reps.
This type of power endurance will not be developed with traditional 5×5; 3min rest type methods and therefore requires specialized protocols. Below are two push-up based metabolic protocols we use to ensure our athletes remain explosive and end up being the last one standing when the smoke clears.
I recommend establishing a proper technical, strength and power base before utilizing these protocols.
Get ready for a killer pump!
20/20/20 Push-Ups
This is a great metabolic circuit that is easy to remember and doesn’t require any additional equipment. We normally use this circuit at the beginning of our power endurance phase. It takes 1min to complete.
Perform with no rest;
20 sec Push-ups
20sec Push-up pause (hold bottom position)
20sec Plyo or clapper push ups
Rest 1-3min
The JC Push-up Circuit
This is an awesome metabolic protocol that I learned from my good friend and colleague Juan Carlos Santana. You’re going to need a medicine ball (MB) for this one.
Perform as circuit with speed;
5-10 MB Lock offs on each side
5-10 MB Cross over push-ups on each side (alternate sides)
5-10 MB Close grip push-ups
5-10 MB Drop and returns
Rest 1-3min
We normally start with 5 reps and progress one rep a week until 10eps is reached.
Both of these metabolic protocols can eventually be progressed so that the exerciser can complete 2-3 rounds without rest.
At one time I was able to complete 5 rounds of the JC circuit without rest. My chest, shoulders and arms never looked better. Not to mention it made my abs sore for a week.
By: Nick Tumminello
About the Author:
Rethinking the Clap Push Up
One of the popular push up exercises used for improving upper body power is the clap or plyo push- up. This exercise is great for developing explosive pushing power and we do use it on occasion. However, the constant pounding on the wrist from the landing is a concern of mine for some athletes like wrestlers and football players. These types of athletes are constantly being thrown down and therefore having to breaking the fall by landing on their wrists in much the same way as the plyo push-up.
The last thing I want to do as a coach is use an exercise that replicates something that an athlete’s probably does too much of already. Especially something that has a high risk vs. benefit ratio.
Here is a great alternative the plyo push-up that we have found to be just as effective at developing explosive pushing power while limiting impact on the wrist.
Box Jump Push –Ups
Perform 4-5×3-6
We prefer to use a closer, shoulder width hand position on this movement as it has more functional carryover to sports like wrestling and football.
This exercise can easily be progressed by increasing the height of the box.
Click here to view pictures and videos of all of the exercises listed in this article
Swiss Ball Ricochet Push-Up
This is one of my all time favorite exercises and another great way to develop explosive power and speed in the upper body. We prefer to do movements like this for time frames of 8-15 sec at max speed.
When performing this exercise be sure to maintain ideal spinal alignment throughout this movement.
Metabolic (Power-Endurance) Push –ups
The concept of metabolic strength training and power endurance is just starting to be explored in the world of performance training. In most sports, athletes are required to continuously explode and repeatedly produce power, sometimes for hundreds of reps.
This type of power endurance will not be developed with traditional 5×5; 3min rest type methods and therefore requires specialized protocols. Below are two push-up based metabolic protocols we use to ensure our athletes remain explosive and end up being the last one standing when the smoke clears.
I recommend establishing a proper technical, strength and power base before utilizing these protocols.
Get ready for a killer pump!
20/20/20 Push-Ups
This is a great metabolic circuit that is easy to remember and doesn’t require any additional equipment. We normally use this circuit at the beginning of our power endurance phase. It takes 1min to complete.
Perform with no rest;
20 sec Push-ups
20sec Push-up pause (hold bottom position)
20sec Plyo or clapper push ups
Rest 1-3min
The JC Push-up Circuit
This is an awesome metabolic protocol that I learned from my good friend and colleague Juan Carlos Santana. You’re going to need a medicine ball (MB) for this one.
Perform as circuit with speed;
5-10 MB Lock offs on each side
5-10 MB Cross over push-ups on each side (alternate sides)
5-10 MB Close grip push-ups
5-10 MB Drop and returns
Rest 1-3min
We normally start with 5 reps and progress one rep a week until 10eps is reached.
Both of these metabolic protocols can eventually be progressed so that the exerciser can complete 2-3 rounds without rest.
At one time I was able to complete 5 rounds of the JC circuit without rest. My chest, shoulders and arms never looked better. Not to mention it made my abs sore for a week.
By: Nick Tumminello
About the Author:
The director of Performance University, Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar™ and has authored numerous best selling DVD’s which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength & Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.
This article will show personal trainers, sports coaches and fitness enthusiasts about a common shoulder flaw and discuss creative exercise to improve the it using new push up variations.
Common Shoulder Flaw – Scapular Winging
Scapular winging can be much more complicated than other common shoulder faults. Therefore it may be beyond the scope of even the most experienced trainer or coach to deal with. However, there are some cases in which a few simple, well-designed corrective exercises are all you need.
In order for you to understand how to successfully deal with a winged scapula, you must first understand what it is your dealing with.
What is a “Winged Scapula?”
A winged scapula is a shoulder condition in which the scapula (shoulder blade) sticks out at the back, particularly when performing pushing exercises like the push up.
Common symptoms of a winged scapula
- Pain and limited shoulder elevation.
– Difficulty in lifting weights.
– Pressure on the scapular from a chair when sitting.
A winged scapula can be caused by 1 of 2 reasons;
1. Damage to the long thoracic nerve of the shoulder
If the long thoracic nerve is damaged or bruised it can cause paralysis of the Serratus Anterior. Damage to the nerve can be caused by a contusion or blunt trauma of the shoulder, traction of the neck and can also sometimes follow a severe illness.
In this case, I would highly recommend consulting a skilled orthopedic professional before engaging in any exercise or sporting activities.
2. General weakness in the Serratus Anterior muscle.
In this case, the winging scapula can be improved with some specialized exercises designed to build strength in the weak Serratus Anterior muscle.
There are a few corrective exercises discussed below
Important note: If you’re dealing with a winging scapula and are unsure of its causative source, I recommend playing it safe and get an evaluation from a skilled professional.
As they say “it’s better to be safe than sorry”.
Corrective Exercises
There are three exercises we use to help correct and prevent scapular winging through strengthening the Serratus Anterior muscle.
During all three movements, careful attention should be paid to scapulohumeral rhythm and symmetry.
Also, effort should be made to maintain a stable pelvis and neck.
Each of these exercises achieve essentially the same thing, however, it’s important to utilize a variety of methods in order to find what is best for the specific situation or individual
Hand Walks
Arm shuffle
Push up Plus
Click here to view videos of the above exercises
Once you have completed a standard style push up, add the “plus motion” by protracting (move shoulder blades apart) your scapula as much as possible without changing your spinal alignment. This can be difficult for some people to dis-associate their scapula from the rest of their body.
When performing the push up plus, we like the hands to be no wider than the shoulders, sometime I will even keep the hands together (thumbs touching). This allows for increased ROM and increased demand on the Serratus muscle.
Each of the above exercises should be performed for time frames of 20sec – 1 min.
Injury Prevention
In conclusion I would like to mention that even if you don’t have a flaw such as scapular winging. It important to add push up exercises like the ones shown above into your training as injury prevention. In addition, these movements can add variety and fun to almost any training program.
By: Nick Tumminello
About the Author:
Common Shoulder Flaw – Scapular Winging
Scapular winging can be much more complicated than other common shoulder faults. Therefore it may be beyond the scope of even the most experienced trainer or coach to deal with. However, there are some cases in which a few simple, well-designed corrective exercises are all you need.
In order for you to understand how to successfully deal with a winged scapula, you must first understand what it is your dealing with.
What is a “Winged Scapula?”
A winged scapula is a shoulder condition in which the scapula (shoulder blade) sticks out at the back, particularly when performing pushing exercises like the push up.
Common symptoms of a winged scapula
- Pain and limited shoulder elevation.
– Difficulty in lifting weights.
– Pressure on the scapular from a chair when sitting.
A winged scapula can be caused by 1 of 2 reasons;
1. Damage to the long thoracic nerve of the shoulder
If the long thoracic nerve is damaged or bruised it can cause paralysis of the Serratus Anterior. Damage to the nerve can be caused by a contusion or blunt trauma of the shoulder, traction of the neck and can also sometimes follow a severe illness.
In this case, I would highly recommend consulting a skilled orthopedic professional before engaging in any exercise or sporting activities.
2. General weakness in the Serratus Anterior muscle.
In this case, the winging scapula can be improved with some specialized exercises designed to build strength in the weak Serratus Anterior muscle.
There are a few corrective exercises discussed below
Important note: If you’re dealing with a winging scapula and are unsure of its causative source, I recommend playing it safe and get an evaluation from a skilled professional.
As they say “it’s better to be safe than sorry”.
Corrective Exercises
There are three exercises we use to help correct and prevent scapular winging through strengthening the Serratus Anterior muscle.
During all three movements, careful attention should be paid to scapulohumeral rhythm and symmetry.
Also, effort should be made to maintain a stable pelvis and neck.
Each of these exercises achieve essentially the same thing, however, it’s important to utilize a variety of methods in order to find what is best for the specific situation or individual
Hand Walks
Arm shuffle
Push up Plus
Click here to view videos of the above exercises
Once you have completed a standard style push up, add the “plus motion” by protracting (move shoulder blades apart) your scapula as much as possible without changing your spinal alignment. This can be difficult for some people to dis-associate their scapula from the rest of their body.
When performing the push up plus, we like the hands to be no wider than the shoulders, sometime I will even keep the hands together (thumbs touching). This allows for increased ROM and increased demand on the Serratus muscle.
Each of the above exercises should be performed for time frames of 20sec – 1 min.
Injury Prevention
In conclusion I would like to mention that even if you don’t have a flaw such as scapular winging. It important to add push up exercises like the ones shown above into your training as injury prevention. In addition, these movements can add variety and fun to almost any training program.
By: Nick Tumminello
About the Author:
The director of Performance University, Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar™ and has authored numerous best selling DVD’s which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength & Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.
Ive been a strength and coniditioning coach for over 10 years now working with athletes and fitness enthusiasts of all levels. Over those ten years Ive used just about every new type of training and exercise under the sun.
With this type of expirience you really start to understand what works and what doesn’t.
Ufornutantley, many of the exercises that really don’t work are the very same ones that the health and fitness magazines are promoting and making popular. This ends up sending many eager exercises down the wrong path
The other isssue is that many less expirenced fitness instructors are also following the magazines and using these same un-effective exercises on a regular basis with clients who are spending their hard on money on something that they hoped they couldn’t get on their own.
My goal with this article is to show you why one f the most poplar exercise specialy amoungst women, the kneeling push, is pretty much a watse of time.
In addition, I will provide you with a much better alternative push up exercsise fro those who cant do regular push ups. This alternative is mouch more effective at building muscle definition and strength while burning more calories.
No More Kneeling Push Ups
My issue with the kneeling push up has nothing to do with mechanics or safety, in that respect the movement is okay. My issue is one of progression, or in this case, a lack there of.
In the past, I have used the kneeling push up as a regression strategy. I did this in the hopes that it had some progression potential and would eventually lead into normal push-ups
Unfortunately, I have found little to no carry over from the kneeling push –up to the regular push-up.
I can’t tell you why the kneeling push-up doesn’t carryover, it could be lever arm length, it could the angle difference, I really don’t know, it just doesn’t.
What I can tell you is that I have seen 100’s of people who could bang out endless reps of kneeling push-ups but still couldn’t even come close to performing a single regular push-up.
The kneeling push up is what I call a “dead end” exercise. Keep doing them and you will go nowhere!
Luckily, we have found a much better regression / progression strategy.
Incline push-ups
An incline push up is performed basically like the traditional style push up except you hold onto a object like a racked barbbell in the gym or the side of your bed if your at home.
The concept here is pretty simple, because you are at an incline there’s less force on the moving muscles and torso stabilizers. Which intern makes the push-up easier?
The best place to do this is on a smith machine because it’s easy to adjust and keep track of the bar depth from session to session.
Once someone can perform 20 quality reps at one height, we simply lower the bar one or two pegs. The lower the bar gets the harder the push up becomes.
As I said earlier, just because someone can easily perform kneeling push-ups doesn’t necessarily mean that they can do any real push-ups.
However, I can promise you from years of experience that if someone can perform 20 reps at a low bar setting; they can definitely bang out a few good reps from the floor.
In the end, this means that your getting stronger. If you’re stronger than you have more muscle. Because muscle is the shape of your body, you will most definitely look better.
By: Nick Tumminello
About the Author:
With this type of expirience you really start to understand what works and what doesn’t.
Ufornutantley, many of the exercises that really don’t work are the very same ones that the health and fitness magazines are promoting and making popular. This ends up sending many eager exercises down the wrong path
The other isssue is that many less expirenced fitness instructors are also following the magazines and using these same un-effective exercises on a regular basis with clients who are spending their hard on money on something that they hoped they couldn’t get on their own.
My goal with this article is to show you why one f the most poplar exercise specialy amoungst women, the kneeling push, is pretty much a watse of time.
In addition, I will provide you with a much better alternative push up exercsise fro those who cant do regular push ups. This alternative is mouch more effective at building muscle definition and strength while burning more calories.
No More Kneeling Push Ups
My issue with the kneeling push up has nothing to do with mechanics or safety, in that respect the movement is okay. My issue is one of progression, or in this case, a lack there of.
In the past, I have used the kneeling push up as a regression strategy. I did this in the hopes that it had some progression potential and would eventually lead into normal push-ups
Unfortunately, I have found little to no carry over from the kneeling push –up to the regular push-up.
I can’t tell you why the kneeling push-up doesn’t carryover, it could be lever arm length, it could the angle difference, I really don’t know, it just doesn’t.
What I can tell you is that I have seen 100’s of people who could bang out endless reps of kneeling push-ups but still couldn’t even come close to performing a single regular push-up.
The kneeling push up is what I call a “dead end” exercise. Keep doing them and you will go nowhere!
Luckily, we have found a much better regression / progression strategy.
Incline push-ups
An incline push up is performed basically like the traditional style push up except you hold onto a object like a racked barbbell in the gym or the side of your bed if your at home.
The concept here is pretty simple, because you are at an incline there’s less force on the moving muscles and torso stabilizers. Which intern makes the push-up easier?
The best place to do this is on a smith machine because it’s easy to adjust and keep track of the bar depth from session to session.
Once someone can perform 20 quality reps at one height, we simply lower the bar one or two pegs. The lower the bar gets the harder the push up becomes.
As I said earlier, just because someone can easily perform kneeling push-ups doesn’t necessarily mean that they can do any real push-ups.
However, I can promise you from years of experience that if someone can perform 20 reps at a low bar setting; they can definitely bang out a few good reps from the floor.
In the end, this means that your getting stronger. If you’re stronger than you have more muscle. Because muscle is the shape of your body, you will most definitely look better.
By: Nick Tumminello
About the Author:
The director of Performance University, Nick Tumminello is a highly sought after coach and educator in the field of human performance enhancement. He is the developer of the Core Bar™ and has authored numerous best selling DVD’s which can be purchased at www.PerformanceU.net .
Nick also serves as the Strength & Conditioning Coach for Team Ground Control MMA. Nick lives in Baltimore MD where he regularly trains his athletes.
