FRANK MEDRANO GETS RESULTS

Push Up TRAINING

Joining and traveling to a gym can workout to be very expensive. The beauty of calisthenics is that it is FREE and can be done almost anywhere.

With a little space and creativity you can perform body-weight exercises like lunges, squats, crunches and pushups.

Of all the exercises you can do, push-ups are one of the most effective. They are accessible, scalable to your fitness level and very beneficial.

The agonists, or prime movers in push-ups are your pectoralis major, anterior deltoids and triceps. These muscles are located on your chest, front of your shoulders and back of your arms, respectively. Other upper body muscles are involved when you perform push-ups, such as your serratus anterior, but these muscles are relatively small and considerably less important. Doing push-ups on a regular basis will strengthen, tone and build these major muscles, which can make daily activities easier and improve sports performance.

via What Are the Benefits of Pushups? | LIVESTRONG.COM

FRANK MEDRANO GETS RESULTS

Push Up Tips: Placing your hands lower will recruit more of the lower fibers of the pec. major, and the higher you place your hands, the higher on the chest it will work. If you go all the way up to your face, this will hit the traps. The wider your arms are placed, the more outer chest is recruited, the closer, the more inner chest.    FRANK MEDRANO GETS RESULTS 

PUSH UP VARIATIONS:
        • On knuckles.
        • Clapping in between each repetition.
        • Using one arm, with the other placed behind the back.
INCLINE PUSH UPS:
        • These can be done on a chair.
DECLINE PUSH UPS:
        • Consider the steepness of the incline or decline. Depending on the steepness will work higher or lower on the chest.
CHEST DIPS:
      • These can be done in between chairs or two pieces of furniture such as a bedside table. Make sure they are stable and safe. Don’t lock your shoulders in to maximize chest recruitment, and lean forward.

For more tips on this compound exercise and to reap even more benefits, check out the video showing The 25 Best Push Up Variations and get inspired.