STREET PARKING PUSH UP PROGRAM - LEVEL 1 (GETTING TO PROPER PUSH UPS)

*|MC_PREVIEW_TEXT|*

STREET PARKING PUSH UP WORK: LEVEL 1 TIME TO GET THOSE LEGIT PUSH UPS ON THE TOES!! This push up accessory program has been put together as something SIMPLE you can add in 3 times per week to help you get stronger at regular push ups! 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! Getting those solid push ups is a combination of BOTH strength and stability in your shoulder, chest, triceps, abdominals, AND even your glutes and lower back. So often, people shortcut the movement and fail when they try to use full range of motion. Other times they allow sloppy movement like a saggy midline, plopping, or snaking to prevent them from gaining the core strength part! HERE IS AN EXAMPLE OF A PROPER PUSH UP AND HOW TO PERFORM 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 MAX SET KNEE OR ELEVATED PUSH UP 3 X 10-15 TRICEP EXTENSION 3 X 1 MIN PLANK ON HANDS KNEE OR ELEVATED PUSH UP You may choose to do whichever version of this you prefer.  We do recommend alternating each week.  So, if week one you do knees - the next time you do Session 1 - you should do the elevated option.  The main focus here will be that your hand placement is correct, outside of the chest.  That you keep the belly tight and lifted and squeeze the cheeks.  Shoulder stays in line with the hip the whole time.  Lower yourself under control (no plopping). Bring your chest and thighs all of the way to the ground. Press the ground away and really focus on keeping the belly lifted as you press to lock out at the top. You will perform 3 sets of as many reps as you can. If you are doing the elevated push up make sure that your hands aren't higher than your shoulders.  When you lower to the box, bench, bar etc that object should be right at your chest.  This group needs to focus extra on keeping the belly tight and squeezing the cheeks as the saggy hips will want to creep in! TRICEP EXTENSION For this one we prefer you use a band in a doorway or attached to a pull up bar etc.  You will do your basic tricep press down.  Make sure the elbows are in tight to the body and that you have a little tension on the band even in the top with elbows bent.  Press the band straight down until your elbows are completely locked out.  Hold for a split second before bringing back up. If you don't have a band to do this with you may sub over head single dumbbell tricep extensions.  Dumbbell is held in both hands.  Biceps are up overhead/by the ears.  Elbows are bent so that the dumbbell is behind you.  Leaving the upper arm where it's at and moving only at the elbow, press to lock out the dumbbell over the top of your head. These should be unbroken or close to it. PLANK ON HANDS This is basically a hold at the top of the push up.  Hands should be just wider than the shoulders and down at roughly chest height.  You should be on the toes and the toes - knees - hips - shoulders - and head should be in one straight line.  Pull the belly in and squeeze the cheeks to maintain this position.  Press the ground away. If at first you are unable to hold this position for the full minute - no problem.  Accumulate 1 minute for each set.   SESSION 2 3 X 10 DEFICIT PUSH UP FROM KNEES 3 X 10-15 DUMBBELL BENCH 3 X 15 HIP BRIDGE 6 x 20 SECOND BOTTOM PLANK HOLD AFTER 3 WEEKS YOU WILL SWAP THE DEFICIT KNEE PUSH UPS OUT FOR: 3 X 10 SINGLE PUSH UPS FROM A DEAD STOP AT THE BOTTOM DEFICIT PUSH UPS FROM KNEES For these you will use a stack of bumper plates, a couple phone books (do those exist anymore) or something that you can place each hand on so that your hands are roughly 3-4" elevated off of the ground.  From here you will perform push ups from the knees, bringing your chest ALL of the way to the ground.  Focus here is making sure you don't PLOP down.  Making sure your hands are set up at roughly chest height and not too far out in front.   For these it will be common that when you go to push out of the "hole" that you will really lift your chest and overarch your back.  Don't do that.  Keep the rib cage pulled down, belly tight.  Also, fingers forward and when you go down elbows go BACK and slightly out.  Avoid that t-shape at the bottom. You may have to break these up.  That is ok. DUMBBELL BENCH PRESS You may do these on a bench, lying on a box, or even with your back on a stability ball!  You will have a dumbbell in each hand, locked out over your chest - palms facing forward (palms facing away from you).  Lower the dumbbells to your chest under control elbows out and down.  Press to lock out completely at the top. Choose a weight that will allow you to do these pretty unbroken. HIP BRIDGE Lie on your back with your knees bent and your heels down.  Shoulders on the ground and tighten the belly.  Squeeze your cheeks and dig your heels into the ground to bring your hips up.  Keep pressing up until your knees, hips and shoulders all form a straight line.  Hold for a brief moment.  Then lower back down under control.  Re-engage the belly at the bottom of each rep.   SESSION 3 3 X 10 PUSH UP NEGATIVE 3 X 10 SKULL CRUSHER 3 x 10 EACH SIDE - SINGLE ARM/LEG MOVING PLANK PUSH UP NEGATIVE From the top of the push up position on the toes, you will lower yourself under control - with a somewhat slow lower to the bottom. Do NOT plop.  Lower and make sure that the chest and thighs reach the floor at the same time.  Do NOT try to push back up to the top.  That is not the point of this!  Come back to the knees and re-set completely for each one.   In this top position and as you move, toes should be in line with the knees, hips, and shoulders.  Belly pulled in and butt squeezed.  Hands just outside shoulder width roughly at chest level.  When lowering elbows don't go OUT!  No - T shape! Elbows go back and slightly out.  Keep them relatively close to your body. SKULL CRUSHER Lie on your back either on the floor or a bench.  You will have a LIGHT dumbbell in each hand with palms facing each other.  Press the dumbbells to lockout at chest height.  Moving ONLY at the elbow - lower the dumbbells to your face basically (just outside of it).  Moving ONLY at the elbow - press to lock out. 3 x 10 EACH SIDE - SINGLE ARM/SINGLE LEG MOVING PLANK Ok, this one is tough because it requires a lot of balance!  If you need to do just the arm part at first that is totally acceptable.  You will basically be at the top of the push up position.  Belly tight and butt squeezed.  From here you will lift one foot of the ground and the opposite hand.  Hold for JUST a split second before lowering back down.  Alternate until you have done 10 reps or 5 per side. You may also do these from the elbow at first as an option as well. 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?    ..... Our suggestion while you are working toward solid push ups - when push ups come up in a regular Street Parking workout is to alternate between knee push ups and elevated push ups.  If you get to a point where you can do the first 2-3 of each set in a solid position on your toes - DO THAT and then go to the knees when sloppiness creeps in! 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! Copyright © *|CURRENT_YEAR|* *|LIST:COMPANY|*, All rights reserved. *|IFNOT:ARCHIVE_PAGE|* *|LIST:DESCRIPTION|* Our mailing address is: *|HTML:LIST_ADDRESS_HTML|* *|END:IF|* Want to change how you receive these emails? You can update your preferences or unsubscribe from this list. *|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*