7 Weeks to 100 Push-Ups by Steve Speirs

Author:Steve Speirs
Language: eng
Format: mobi, epub, pdf
Publisher: Ulysses Press
Published: 2010-06-21T21:00:00+00:00

Maintain a straight line from your shoulders to your feet by keeping your abs tight.

First, breathe in as you lower your torso to the ground, stopping when your elbows form a 90-degree angle and your chest is an inch or two from the ground. Keep your elbows close to your body for more resistance and keep your head facing forward. Try to keep the tip of your nose pointed directly ahead.

Stop when your elbows form a 90-degree angle and your chest is an inch or two from the ground.

Push yourself up using your shoulders, chest and triceps.

Next, breathe out as you push yourself up using your arms. Think of raising yourself by attempting to push the ground away from you. The power for the push will predominantly come from your shoulders and chest.

You should also feel a contraction in your triceps (the muscle on the back of your upper arm). Continue the push until your arms are almost in a straight, but not locked, position.

Repeat the raising and lowering action of the exercise until you reach your maximum. Make sure you breathe in during the lowering phase and exhale on the raising phase. Holding your breath is to be avoided at all costs as this will impair your ability to exercise and will probably cause dizziness and even blackouts. Also, do not continue past the pain barrier at this early stage in the program. No injuries, please!

Once you’ve done your maximum number of push-ups, the initial test is over. Hopefully you surprised yourself with how many push-ups you could perform. If you didn’t do as well as expected, don’t worry—that’s why you’re following this program in the first place, right?

Hopefully you’re still keen to start the seven-week program. Use the following guidelines to determine which plan you will be following:

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.