The Perfect PUSH-UP Workout (3 LEVELS)

By ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

The Perfect PUSH-UP Workout (3 LEVELS)

Source: YouTube
Oct 27, 2019
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About This Class

It is possible to build a bigger chest with a push-up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I’m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I’ll show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required.

To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn’t account for the different levels of strength of those performing the exercises.

Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever.

As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout.

Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout.

Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete.

Meet Your Teacher

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

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