Friday, March 22, 2013

Video + exercise description - Incline Push Ups

Hey guys,

Before I start with the article I wanna make an announcment:
Today I published my first eBook about nutrition at amazon. The book is in German language and is called "Die LLA-Methode - gesund, fit und sexy werden & bleiben - Teil I: Ernährung". So if anyone is interested you can buy it here at amazon! Now let's start the article:

Once you mastered the wall push up rep target it's time to move on to step 2 of the push up progression: The Incline Push Ups.

If you've made the wall push ups correctly, it shouldn't be a problem to perform this exercise already with a low rep figure (I made 30/21/12 the first time). You're going to realize that this exercise is a bit harder than the first one but it is definitly manageable (the increase of intensity of this 2nd step is not as challenging as the one of the 2nd step of the pull up progression).

Let's come to the how-to-perform explanation:


Find a secure object that is about half your height (around the level of your hips). It has to be strong enough to carry your bodyweight while performing the exercise. Desks, pieces of furniture, low walls, kitchen tops or some objects in the gym normally are good choices. Keep your feet together and align your body. Now lean yourself over and grasp the object with shoulder width apart, straight arms. Your body should now be in an almost 45 degree position seen from the floor (like me in the video). Lower yourself by bending your elbows and shoulders until your torso touches the object smoothly (2 sec). Hold the position for 1 second (don't put pressure on your torso!). Press yourself back in the start position (again 2 sec). Repeat the movement without a rest. If you can't manage to meet the target instantly, do as much reps as possible until you can do the requested amount.


Target: 3 sets of 40 reps


Paul recommends to do the exercise only once a week but I prefer to do it twice (see "The Plan -Part II").

Time to work your chest, shoulders and triceps!

Cheers,
Andi