Today -- in an attempt to determine which push-ups I should include in a workout routine -- I did knuckle push-ups on stability ball, regular push-ups with push-up bars and my school's circular knuckle push ups and Taoist push-ups (apparently a variation of Hindu push-ups). I haven't fully decided but I thought -- why not do all and fit them into a routine for some variety? Thoughts?
1) What's the point of knuckle push-ups on a stability ball as opposed to just regular palms down push ups on a stability ball? 2) What does Taoism have to do with push-ups? lol... this sounds like a western invention of something they think is Chinese. Ok seriously though.... here are some vid clips to look at for inspiration and get ideas of push-ups you can give a go. You're going to find that you'll want to vary your push-up workouts often... if you're reasonably fit you'll find that you really have to keep changing up push-up routine to see benefits from it... and of course you don't want to get bored. A little bit polished looking this guy is... lol [ame="http://www.youtube.com/watch?v=8NtybAAzJKs"]Chris Comfort's Push Up Workout Part I - YouTube[/ame] Here's some great variations that I work into my routine often [ame="http://www.youtube.com/watch?v=QE2AcqxjmL8"]Pushup Variations - YouTube[/ame] Some good ones in here as well... [ame="http://www.youtube.com/watch?v=VWKW19dgceQ&feature=related"]YouTube[/ame] And this is killer!!! But who'd have thought PeeWee Herman was into yoga!? [ame="http://www.youtube.com/watch?v=c_egJfG5ZT0&feature=related"]Swinging to a Pushup - YouTube[/ame] ROTFLMAO!!! There are literally tons of other push-ups you can work in. Add a medicine ball or sandbag to the workout and it's crazy the variations you can work in. But push-ups are only half of the equation... you want to work out your back, lats and scapula as well... no sense in having a strong conditioned chest and front of shoulders... if you're completely imbalanced by a week rotator cuffs, lats and scapula. Consider learning more about how the back works in conjunction with the front and put just as much emphasis on your back and backs of your shoulders and the rest of the muscles that come into play... and you will be faster, stronger, have more powerful punches... and be far less prone to injury. A great one to add in the mix that looks like nothing but has great benefits for keeping things in balance is the push-up plus... [ame="http://www.youtube.com/watch?v=iN3cw5PKrn8"]Push Up Plus (Serratus Activation) - Nutrex Solutions - YouTube[/ame] Again... learning the function the serratus anterior holds and it's relation to the lat and chest muscles is key in becoming well balanced in terms of conditioning and strength. Ignore it at your own risk.
Some press ups I like to do... 1. Elevate my feet. Do a press up but at the same time rotate onto one foot and raise the other foot up in the air and look backwards so one arm is more compressed than the other. Press back up, swap feet and repeat on the other side. This really works stability, core, rotational strength as well as arms and chest. 2. Staggered hands. Having one hand up with the other down. Then swap. For additional strain bring one leg up to the side like a lizard as you go down. 3. Reverse press ups. Basically multiple back bridges (Yoga wheel posture) on your hands. 4. Set up a Reebok step thingy. Do a press up on it. Hop over it. Do a tricep dip. Turn, jump back over, turn and do a pressup again. Repeat for a minute or so. 5 Hands on a medicine ball. Great for tris and stability. And here's one I've been trying lately and it's a killer... [ame="http://www.youtube.com/watch?v=qH01HWGA5v8"]#4 Best Bodyweight Exercise for Fighters - YouTube[/ame]
Ahh... that leg coming up is one we call the spider man. We have a harder one that's similar in the BJJ conditioning that we call the Aligator. As for the med-ball one you mention... that is a great one! I've been running my guys through something very similar but even more killer non stop this last month. It's kills them... just leaves carnage on the gym floor after a round of these. The amount of stabilization it takes is brilliant. There central nervous systems are working overtime to keep them stable and still grind out the press ups. Even better... make it a medicine ball burpee. Do a burpee... but in the downward phase they put the med ball on the ground... shoot the feet back and then knock out a press up.. bring the feet back up... pick up the ball... either they can jump with it above the head... or push out an overhead press with the medball and right back down into another medball press up. I guarantee you these rock. It's a total ass kicker!
Well here are some thing I can just say watch these. They're just good ideas. [ame]http://uk.youtube.com/watch?v=bTV2p3Hj1L4[/ame] [ame]http://uk.youtube.com/watch?v=arXIWULg3Og[/ame] [ame]http://uk.youtube.com/watch?v=HTc-VRRbl0E[/ame] [ame]http://uk.youtube.com/watch?v=oyuJ3T0sQ88&feature=related[/ame] If you just interested in other arm ideas. [ame]http://uk.youtube.com/watch?v=W3l6C4622Zo[/ame] most those above in my post have been posted here before. If you add pushup I think you should very the angle of the arm to shoulder, this will allow for different part of the arm being worked. I try never to just do one style of pushup.
