STREET PARKING PUSH UP PROGRAM- LEVEL 2 (BUILDING PUSH UP STAMINA)

*|MC:SUBJECT|*

STREET PARKING PUSH UP WORK: LEVEL 2

TIME TO BUILD THE PUSH UP STAMINA!!

This push up accessory program has been put together as something SIMPLE you can add in 3 times per week to help you gain STAMINA in push ups! We all know that it's one thing to be able to do a few good push ups or even one good set - but then they disappear into thin air and you are stuck doing singles.

The volume of work is low, but will help you build the strength necessary to get there. Simply pick 3 days that are not back to back (like M, W, F or T, Th, S) and add ONE session in each of those days per week.

The idea is to work this on for 4-6 weeks, but you can keep it going as long as you need until you build up to strong push ups. Consistency is more important that volume - so make sure you are consistently adding these into your normal training!

You should not choose this option unless you can do at least 10-15 reps of solid - full range of motion push ups - in a row without breaking or losing form!

Increasing the stamina for push ups isn't just about doing a million push ups. We also need to work on the stamina in your midline and we can isolate the smaller muscle groups, like the triceps to gain stamina in those "lock out" muscles! You'll notice that we change the angle and range motion of the push ups a bit, as well as do some dumbbell work. If you are super sore from session to session you may choose to spread them out a bit more or lower the reps a bit until you build up to the full thing!

HERE IS AN EXAMPLE OF A PROPER PUSH UP AND HOW TO PERFOR IT CORRECTLY!

THIS IS WHAT WE ARE AFTER!!!

Hands Slightly Wider Than Shoulders
Hands in Line with the Chest
On Your Toes
Shoulder - Knees - Hips - Shoulders - Head are In Line
Tight Belly
Butt Squeezed
Body Lowers in Straight Line
Chest and Thighs Meet the Ground at the Same Time
Body Raises in Straight Line
Lock Out Completely at Top

SESSION 1

3 X 5 SLOW LOWER DEFICIT PUSH UP RIGHT INTO MAX PUSH UPS REST 2 MIN
3 X 1 MIN PLANK ON ELBOWS (WEIGHTED)

SLOW LOWER DEFICIT PUSH UP + MAX REPS PUSH UPS

You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hand to elevate your hands by about 3-4". Make sure you don't set them up too wide. You will perform a slow lower push up for 5 reps. Try to lower for 3-5 seconds for each rep. Press up at normal speed to complete lock out.

After you have completed 5 of the slow lower deficit reps you will immediately move off of the plates and do as many reps as you can of regular push ups. These must be WITH GOOD SOLID TECHNIQUE. No shorting the reps. No sagging, snaking, worming, or hips up. Chest and thighs touch at the bottom. All of the way up at the top.

WEIGHTED PLANK ON ELBOWS

You can do these in a vest, or with a plate on your back. If you don't have either of those as an option you CAN do these unweighted as well. Start with something light and only increase weight if you can hold the entire minute without starting to sag.

Your weight will be in your elbows, which should be lined up under the shoulders. Shoulders, hips, knees and feet are in line. Belly tight and butt squeezed. Weight should be on the middle of the back. If you start to sag - drop the weight or go weightless.

If holding 1 min without weight still isn't happening - you can accumulate 1 min for each set.

SESSION 2

5 X 15 DUMBBELL BENCH
5 X 15 SHOULDER PRESS
5 X 15 TRICEP PRESS DOWN/EXTENSION
4 X 30 SECOND BOTTOM PUSH UP PLANK

DUMBBELL BENCH PRESS

Use a weight that will allow you to get all 15 reps unbroken.

Lie flat on the bench with heels down or even up on th bench. Pull shoulders back and down and lock dumbbells out over the chest. Lower dumbbells to the chest - elbows going down but not flaring out. Keep them lower than the shoulders.

Press to lock out.

SHOULDER PRESS

These may be standing or seated. No use of the legs allowed. Keep the belly tight and lock out completely at the top with the dumbbells over the middle of the body - not out front. Come all of the way down to the shoulders at the bottom with the elbows slightly in front!

TRICEP EXTENSION

If you don't have a band to do press downs with you can also do the old school single dumbbell seated behind the head press out overhead option.

If you have a band choose one that will be difficult, but should be possible to do 15 in a row with FULL lockout (even a slight pause at the bottom). Start with the elbows bent completely and in tight to the body. Press down. keeping elbows in until locked out - hold for split second at the bottom.

For the other version you may do these either seated or standing. You will hold a single dumbbell in both hands with the biceps by the ears and belly tight. Moving only at the elbows lower the dumbbell behind the head. Then moving only at the elbows press to complete lock out over head.

4 x 30 SECOND BOTTOM PUSH UP PLANK

So basically you will lower yourself down in your push up until you are less than an inch from the ground. Legs, hips, belly, and chest are all in one straight line and are OFF of the ground. HOLD for 30 seconds.

If you can't quite make 30 seconds - break it up and accumulate 30 seconds each time. Rest as needed between sets.

SESSION 3

UP AND OVER PUSH UPS 3 X 20
2 MIN TABATA PUSH UP (PAUSE IN PLANK)
4 X 15 HIP THRUSTS

UP AND OVER PUSH UPS 3 X 20

For these you may use a stack of plates or whatever you can find that is roughly 3-4" off of the ground. You will have one hand on the elevated surface and one hand on the ground. You will perform a full range of motion push up. Then you will walk the hands up and over to the other side so that the opposite hand is on the ground this time and do another push up. That right there would = 2 reps. Each push up counts as one rep.

It is more important that these are good solid push ups. So if you need to lower the number at first or if you need to break up these sets of 20 - do that.

If you want an extra special challenge you can attempt to do these on a medicine ball!

2 MINUTE TABATA PUSH UP (PAUSE IN PLANK)

Tabata means you work for 20 seconds and rest for 10 seconds. You will perform this drill for 2 minutes - which will = 4 Rounds total.

Very simple. Perform push ups for 20 seconds straight. Make sure they are SOLID push ups and if form starts to break you need to take a quick break. Then you will hold the top of the push up position (no sagging, snaking, butt up in the air) for 10 seconds. Repeat for 3 more rounds.

HIP BRIDGES
Lying on your back with your feet flat on the ground, you will press your hips up and squeeze the butt until the knees, hips, and shoulders are in a straight line. Hold for a brief pause before lowering back down. Make sure you drive through the heels when you press up and that you keep the belly engaged. This is to help build strength in the low back and glutes in order to help you hold the position for the push up.

COMMON PUSH UP FAULTS

COMMON FAULTS TO AVOID:

SAGGING
SNAKING
HIPS TO HIGH
ARMS OUT TOO WIDE
NOT GOING LOW ENOUGH
NOT LOCKING OUT
COMBO NOT GOING LOW ENOUGH/NOT LOCKING OUT!

**MAKE SURE YOU USE THE PROPER SET UP AND FORM FOR ALL OF THE DRILLS IN THIS PROGRAM FOR THE BEST RESULTS AND FOR THE SAFETY OF YOUR SHOULDERS!!

WHAT HAPPENS WHEN PUSH UPS COME UP IN A WORKOUT AND I'M STILL WORKING ON THESE PROGRESSIONS?

.....

While you are working on building push up stamina - when push ups come up in work outs we recommend you doing as many of them as possible from the feet. Once you start breaking down or get to where you are doing singles - go to knee or elevated push ups for the remainder of that set.

DON'T GET TRAPPED ONLY USING ONE TYPE OF SCALE!

NEED GYMNASTICS BANDS???

REP FITNESS HAS YOU COVERED!!

The most common bands for things like tricep press downs etc will be the thinner ones! We recommend getting a few bands like these as they are great to have for LOTS of gymnastic scales. From push ups to ring dips, pull ups to muscle ups!

MIranda AlcarazJanuary 2, 2019Extra Programs, Newsletter