Strengthmill.com

 Performed in the regular fashion push ups predominantly develops the chest, anterior deltoids and triceps muscles.

Many other muscles are involved too, including the biceps brachii, the abdominals, hip flexors and quads.

In regular push ups we work against gravity, but a second source of resistance can be exploited too, to involve even
more muscles and increase the training effect.

This second source of resistance is the friction between your hands, respectively feet and the floor.

Assume the starting position of the push up to examine this source of resistance for yourself:

1 Attempt to move your hands towards each other (horisontal adduktion of the shoulder joint) - this activates the pecs.

2 Attempt to move your hands away from each other (horisontal abduktion of the shoulder joint) - this activates the posterior deltoids.

3 Atttempt to "drag" your body forward (shoulder extension) - this activates the lats and the abs

Any of these three moves can be performed in the top, respectively the mid and the bottom position and will strengthen the
muscles at different lengths and consequently recruit different motor units of the muscles.

This way of working is a very interesting combination of yielding isometrics (just holding a position) and overcoming
isometrics (exerting force against immoveable resistance).

A powerful method to use is 3 position static dynamic training:

1. Pick one of the three moves and start the push up from the bottom.
2. Perform a 3 second maximal contraction in the bottom position with the body an inch of the floor.
3. Move to the mid postion and perform another 3 second maximal contraction.
4. Move to the topposition and perform another three second maximal contraction.
5. Repeat.

Depending on your goal and fitness level you can work in the 1-3 or 4-8 rep range.

A way to create variety during a week would be to train push ups three times, each session emphasising one of the movements

Give it a shoot for 4-6 weeks and let me know how it worked.

• Posted by: Yststrngth
• Added On: 1 years ago
• Total views: 1257
• Total comments: 0