W.o.t.D (Workout of the Day)

Enter the Push-up Matrix

Get your growth back on track by taking the red pill and witnessing the push-up’s true potential.

Note: The ability to properly conduct a standard push-up (cervical/lumbar stability and adequate upper body strength) is necessary prior to performing these exercises.

Exercise Descriptions:

Triceps Push-ups: With your hands about shoulder width apart lower you chest to the ground by bringing your elbows back and close to your body

Wide grip Push-ups: Place your hands slightly wider than shoulder width and lower as you would a standard push-up

Staggered Push-ups: Place hands shoulder width apart, then bring either the left or right hand forward approximately 6 inches and lower as you would a standard push-up

Internally Rotated Push-ups: Place hands shoulder width apart, then turn either the left or the right hand 90 degrees inward so that the fingertips now face the opposite hand and lower as you would a standard push-up

Externally Rotated Push-ups: Place hands shoulder width apart, then turn either the left or the right hand 90 degrees outward so that the fingertips face away from the opposite hand. Lower the externally rotated side as you would a triceps push-up and the normal side as you would a standard push-up

Spiderman Push-up: Place hands shoulder width apart and lower your chest to the ground as you would with a standard push-up. As you press your body up, bring either the right or left knee out to the side and up to your elbow.

Tuck Push-up: Place hands shoulder width apart and lower your chest to the ground as you would with a standard push-up. As you press your body up, jump both feet up so that they land under your hips then immediately jump your feet back out.

Inch-worm Push-up: Place hands shoulder width apart and perform a standard push-up. Immediately begin using your hands to “walk” into a standing forward bend and then stand up completely.

Protocol:

Perform one repetition of each type of push-up (= 11 push-ups). After you perform the Inch-worm push-up, shake out your arms and wait 10-15 seconds before repeating the set. Complete a total of 9 sets (= 99 push-ups).

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About Tony Fed

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.
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