Friday, May 31, 2013

Video + exercise description - Kneeling Push Ups

Hey guys,

After you've managed to hit the rep target of incline push ups, it's time to move on to the next step of the Convict Conditioning push up progression. Kneeling Push Ups are the easiest type of floor push ups you can perform. Some people call them "women push ups", but, if performed in a 2-1-2 cadence, I disagree. In this slowmotion speed they could work your triceps and chest really hard. Most guys are not used to the long, consist workload that your muscles have to suffer during this exercise performed under the following conditions.

Let's start withe the how-to-perform explanation:


Kneel down on the ground with your feet together. Now place your palms on the floor in front of you with your arms shoulder width apart. At the start position your arms should be (nearly) straight and in line with your chest (like in the video). Now intersect your ankles (like seen in the video or the pic below) and keep your torso, head and hips aligned during the whole exercise. While carrying your weight through your palms and knees bend at the shoulders and elbows until your chest almost touches the floor (2 seconds). Hold the finish position for a count of one and press back to the start position (again 2 seconds). 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 30 reps


Just give it a try, if you want to improve your triceps and chest muscles for the summer season!

Cheers,
Andi