Introduction: How to Do a Simple Push-up Matrix.
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About: I consider my self a jack of all trades. I love fitness and have been into it for about 13 years! I have a very odd blend of life skills including, Martial arts and Magic. When i say magic i don't mean warloc…
I have been a strength and condition coach for a long time and i decided to give back to my community by posting some exercise videos! I really love the idea of Instructables.com, so that why all of my videos will be featured here!
So with that being said, is everyone ready to train some chest? If so then this routine is for you! I call this a very simple push up matrix because it focuses on the basics. It’s extremely important to have a good foundation in any exercise by learning proper form. The following routine also has a close-grip variation that focuses a bit more on triceps! This will prevent injury and maximize results! The push up routine shown in the video below can be down anywhere anytime. This routine will also give your chest some dexterity training by doing the push ups on a unleveled platform, this will really shock your muscle into a growth phase! Try your best to master the forms first, this will allow you to graduate to my more advanced push up matrix which will be posted very soon! You can follow my humble little fitness site at http://ReactMethod.com
P.s I just finished my own chest workout so if i sound a little out of breath. sorry ';]
When watching this video keep in mind the following key points!
1.This routine requires some sort of small raised platform. For example: a phone book, a thick hard cover book, An aerobic stepper ect. Be creative, but keep it safe. Do not use anything that will slide from underneath your hand. I prefer a yellow pages or a yoga block.
Elbows are tight to the body. Never flare them out. By flaring out your elbows, it will put too much stress on your rotator cuff. Keeping our elbows in pointed towards the hipbone give us a lot more power too. Try it and see for yourself.
2.Keep a strong core! Never allow your Abs and back to cave in towards the floor. Always raise your tail bone slightly. Keeping out tail bone raised makes our center very sturdy during the movements of a push up.
3.Do not let your chest touch the floor! Do not lock your arms out at the top of the push up. Doing these two things makes our chest muscle (Pecs) rest, resulting in less effectiveness of the exercise. Also locking your arms at the top of the push up involves too much Triceps. We only lock our arms out during the close grip movement of this push up routine, helping us get a bit more squeeze.
4.In between sets we will be performing a isometric. Keep your palms together as if you were praying or crushing something. Hold this position squeezing hard as you can for 10 seconds. This recruits a lot of muscle fibers, maximizing the work out results.
5.If you have a hard time doing a normal push up, this whole routine can be done from a modified position. Refer to these 2 photos links for correct modified push up positions. Modified 1 Modified 2
6.And last but not least, try to take all you reps as far as you can. Try working through the muscle burn. When you achieve muscle failure, insert you knee forward for support and return to a kneeling position. This takes pressure off your lower back.
So with that being said, is everyone ready to train some chest? If so then this routine is for you! I call this a very simple push up matrix because it focuses on the basics. It’s extremely important to have a good foundation in any exercise by learning proper form. The following routine also has a close-grip variation that focuses a bit more on triceps! This will prevent injury and maximize results! The push up routine shown in the video below can be down anywhere anytime. This routine will also give your chest some dexterity training by doing the push ups on a unleveled platform, this will really shock your muscle into a growth phase! Try your best to master the forms first, this will allow you to graduate to my more advanced push up matrix which will be posted very soon! You can follow my humble little fitness site at http://ReactMethod.com
P.s I just finished my own chest workout so if i sound a little out of breath. sorry ';]
When watching this video keep in mind the following key points!
1.This routine requires some sort of small raised platform. For example: a phone book, a thick hard cover book, An aerobic stepper ect. Be creative, but keep it safe. Do not use anything that will slide from underneath your hand. I prefer a yellow pages or a yoga block.
Elbows are tight to the body. Never flare them out. By flaring out your elbows, it will put too much stress on your rotator cuff. Keeping our elbows in pointed towards the hipbone give us a lot more power too. Try it and see for yourself.
2.Keep a strong core! Never allow your Abs and back to cave in towards the floor. Always raise your tail bone slightly. Keeping out tail bone raised makes our center very sturdy during the movements of a push up.
3.Do not let your chest touch the floor! Do not lock your arms out at the top of the push up. Doing these two things makes our chest muscle (Pecs) rest, resulting in less effectiveness of the exercise. Also locking your arms at the top of the push up involves too much Triceps. We only lock our arms out during the close grip movement of this push up routine, helping us get a bit more squeeze.
4.In between sets we will be performing a isometric. Keep your palms together as if you were praying or crushing something. Hold this position squeezing hard as you can for 10 seconds. This recruits a lot of muscle fibers, maximizing the work out results.
5.If you have a hard time doing a normal push up, this whole routine can be done from a modified position. Refer to these 2 photos links for correct modified push up positions. Modified 1 Modified 2
6.And last but not least, try to take all you reps as far as you can. Try working through the muscle burn. When you achieve muscle failure, insert you knee forward for support and return to a kneeling position. This takes pressure off your lower back.