Hypertrophy and calisthenics THE PRIO SYSTEM: A workout program backed by science that will show you how to gain muscle and build strength with bodyweight strength training. by Kristoffer Lidengren

Author:Kristoffer Lidengren [Lidengren, Kristoffer]
Language: eng
Format: mobi, azw3, epub
Publisher: Tropical Publishing Group
Published: 2019-07-07T00:00:00+00:00

Direction of force and main muscles trained

- Horizontal push

- Front and sides of shoulders and upper chest, and to a lesser degree triceps.

How to do it:

Get into a normal push-up position, lean forwards and lift your lower body off the floor so that your weight is supported only by your wrists. Tuck your legs as much as you need to, with the goal being to doing this exercise with the legs completely straight legs. Lower yourself down to the floor and push back up again.

Experiment with different hand placements to figure out what works best for you, at least right now. This might change when you’ve spent more time gaining mobility. Try fingers facing forwards, out to the side (thumbs forwards) or doing these on push-up bars (parallettes). This is a skill, and we want to keep training your wrists, but we also want to do what we can now for strength and muscular development.

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