7X Your Strength Gains : Calisthenics & Bodyweight Training For Men, Women, And Clueless Beginners Over 50 by Bonds Rex

Author:Bonds, Rex [Bonds, Rex]
Language: eng
Format: epub, azw3
Published: 2020-12-21T16:00:00+00:00

Begin by doing 3 sets of 4 reps (4,4,4). Work your way up to 3 sets of 8 reps to move on to the next progression (8,8,8).

Incline One Arm Pushup

These are exactly the same as incline pushups , but you’ll be doing them with one arm instead of two. Place your arm slightly outside your shoulder and lower yourself. Now push up off the bench to complete the movement. Make sure your elbow doesn’t flare out too much to the side and you keep your hips in line with your spine. Repeat with the other arm.

Begin by doing 3 sets of 4 reps (4,4,4). Work your way up to 3 sets of 8 reps to move on to the next progression (8,8,8).

One Arm Pushups (OAPs)

The one-arm pushup is the ultimate form when it comes to pushup progression. It will build serious strength in your upper back, shoulders, and arms along with your chest. You will also develop a solid core since you will need to stabilize yourself. As with everything else, it is best to follow a progression on OAPs as well.

The first level is the incline OAP. Tuck one arm behind your back and press downwards into the bench or platform. You can go as low as you feel comfortable going. Generally, this level is when your elbow is bent at a 90-degree angle. Take care to maintain a steady torso angle and don't slip sideways by opening your chest too much.

The next level is the negative OAP, where you focus only on the decline portion of the exercise on the floor. In other words, you lower yourself down, and that's it. Don't try to push yourself back up. Doing this increases your awareness about your core and lets you know the optimal level for your lowest position on the pushup. You can push yourself up with both arms once you've gone down.

The third level is the wide arm OAP, also called the Rocky variation after the movie of the same name. This variation requires you to flare your working elbow out wide. In addition to this, your opposite leg will also be placed wide in order to provide greater stability. Keep your biceps parallel to the floor and your elbow at a 90-degree angle as you flat it out wide at the top of your position.

Lower yourself down and activate your chest muscles as you push yourself up. I'd like to mention at this point that flaring your elbows out wide in this position is not harmful for you. The issue arises when you place your hands close to your torso and flare your elbows. This results in a rotation of the shoulders that is unhealthy.

In the Rocky pushup, you're placing your arm out wide, and as such, there is no danger of injury. The next level of progression is the decline OAP where you place your feet on an elevated surface and lower yourself. Given that your feet are at an incline, this makes pushing up incredibly difficult.

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