Although it may seem like a relatively simple exercise which once you understand the basics it is. However there are a lot of people out there that may be forgetting to do a couple of simple little steps to really get the most out of each rep!
One very important key to achieve greater results stems from the position of your spine. Pull 10 people over on the side of the street and you can be guaranteed at least 70% of them do not do this.
What I am talking about is maintaining a straight line from the top of your head, down your neck, through your back, past your hips and down your legs to your feet. Most people will raise their bum, arch their back or roll their shoulders. These are all bid no no's!
To stop this from happening picture you are squeezing a tennis ball between your butt checks this will lower your bum. Keep your core activated by tensing your abs as this will keep your hips in place.
Lastly raise your head up a little so that you are look ahead and not to the ground as this will activate that straight spine in your upper back area and in turn stop your shoulders from rolling forwards and placing your shoulder blades in the wrong position for the each repetition.
Try this out by starting in the pushup position as described in the steps below use these extra tips and you will feel a very strong concentrated contraction in your chest and triceps with every rep guaranteed..
Standard Plyometric Push Up
Start/Finish Position
• Lie on the floor face down.
• Place your hands out wider than shoulder width.
• Holding your torso up at arms length and be on your toes.
Movement Phase
• Lower yourself downward until your chest almost touches the floor.
• Hold for a moment.
• Press your upper body back up to the starting position while squeezing your chest.
• Hold for a moment and repeat for desired repetitions.
Breathing Directions
• Breathe in during the downward motion.
• Breathe out during the pushing motion.
Tips
For best results lowering the yourself should take twice as long as raising it.
If you do not have the strength to perform the above, you can either bend your legs at the knees and perform or perform the exercise against the wall instead of the floor. *Don't bounce off your chest, always maintain control.
Matt Goss is a Certified Personal Trainer with Bangin' Bodz Health & Fitness and is also a member of The International Association For Health Coaches. Checkout http://www.banginbodz.com & http://www.facebook.com/bangin.bodz
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