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The push-up is one of those exercises that is more popularly known for being used in military physical training as a form of punishment for getting out of line. Dropping and giving 20 reps all the time actually does more good than harm. The push-up should be a part of everyone’s training routine when trying to improve one’s overall health.
It is good for more than just a warm-up exercise. Here are a few benefits of the push-up:
Increases upper body strength
Strengthens chest, triceps, & shoulders
Great core exercise
Beginners can do them (on their knees)
Can be done anywhere
Only requires your body weight
There are also so many variations of the push-up. As stated above, beginners can always start off on their knees until they build strength. There are also diamond push-ups, one-armed push-up, and clapper push-ups. One thing to keep in mind is having good form. You want your body to be straight and keep your rear-end from sticking up or slouching. It is also a good idea to perform them at a somewhat slow pace to actually make your muscles work. Sometimes you will see people cranking them out so fast that it is actually the momentum that is doing most of the work.
Below is an example of a regular push-up in action:
If you begin doing push-ups on a regular basis you will be amazed at just how fast you can build upper body strength.
Plyometric exercises are used to develop increased power in your muscle groups for those short bursts of power that are needed for specific activities. These exercises are very popular among athletes as they need the increased muscle power for their sports such as a football player spinning and outrunning his competition or being able to throw the ball with more force.
Plyometrics work on the lengthening and shortening of the muscles to build power. I have tried plyometrics with my stepdad who is a personal trainer and they can really wear you out. We used an exercise ladder that is placed on the ground to develop speed and agility. It was fun to do but they had me gasping for air in no time.
Other plyometric routines you can perform include:
Upper Body Plyometric Exercises
Clap Push-Ups: This is perfromed liked a regular push-up except as you push up off of your hands, you clap your hands together, and then quickly put your hands out to catch yourself.
Medicine Ball Twists: This exericise is great for developing core strength (abdominals, lower back.) You need two people to perform this exercise. You both stand back to back and pass the medicine ball to each other in one direction and then reverse directions after about 10 or so revolutions.
Lower Body Plyometric Exercises
Side Box Jumps: Begin on one side of a box or bench in the squat position. As you jump over the box, your knees should be tucked into your chest, and you land with two feet on the other side of the box.
Double Knee Jumps: Start off in the squat position and jump up while tucking your knees into your chest and returning to the squat position.
It is important to note that plyometrics need to be performed correctly to avoid injury. Some of the exercises require quick movements and it is easy to hurt yourself if you’re not landing on your hands or feet properly. The great thing about these exercises is that they are fairly easy to incorporate into your interval routines and are done using your own body weight.
Below is a great demonstration of developing speed and power using one leg agility exercises with an exercise ladder:
Lately when I am using the weight machines at the gym, I have noticed a man there who does handstand push ups against the wall. I think it is really cool and shows a tremendous amount of upper body strength. He pushes out several reps before returning to the upright position. The entire time he’s doing them, you can tell how hard they are just by the look on his face.
Handstand push ups are not for everyone! In fact, you shouldn’t even attempt them without proper training and supervision. You will need to build up your strength to perform these and the best way to do it is by kicking into the handstand position against a wall and just holding the position for as long as you can. This will help build up your strength and eventually, you’ll be able to complete one rep.
Handstand push ups are a major workout for your shoulders. Once you perfect them using a wall for support, you can use variations such as bars to extend your range of motion. This exercise is one of the many impressive body weight exercises around and is an awesome way to build your upper body strength.
Check out a very cool demonstration of handstand push ups below:
Many body weight exercise enthusiasts turn to the weighted vest to add a bit of difficulty to their workouts. I have used ankle weights before but the weighted vest seems like a better option. With ankle weights or wrist weights, there is unnecessary stress placed on your ankles or feet. A weighted vest seems to distribute the added weight more naturally in your torso area.
Benefits of a Weighted Vest
It is known that the more that you weigh, the more calories you burn per workout. Therefore, if you want to try and up your calorie burn, adding the extra weight could help you burn more calories. The resistance is also great for increasing your strength. Try wearing a weighted vest while doing pull-ups or push-ups. The added weight is sure to make any body weight routine much more challenging.
Another benefit is for increasing speed. Many athletes utilize a weighted vest to build up their speed. The reason being that after training with a vest, once you take it off, you would be able to run faster.
Types of Weighted Vests
There are a ton of weighted vests on the market but for the most part they come in three basic styles:
Solid - this is the least expensive but is non-adjustable. You also cannot adjust the weight.
Long - this vest extends down to your hip area. Adjustable weight but more limited in movements due to its length
Short - this is probably the most popular one as it is adjustable for weights and the short style does not cover up your abs, allowing for more movement.
Check out these body weight workouts with a weighted vest:
If you want to give your body weight interval routines some kick, try adding the following three body weight exercises to your routine. Of course, it is a matter of building up your strength to perform these exercises. You may not even be able to perform one rep but the more you practice, the stronger and better you will become.
One Armed Push-Up
The one armed push-up is a great body weight exercise to perform if you want to really build up your pectoral muscles. It is also good for your triceps and shoulders. Those two muscles are sure to feel the burn. The exercise is performed by placing one arm behind the back and lowering your chest to the ground using your other arm. If you really want a challenge, you can perform this exercise using a medicine ball, kettlebell, or with one leg raised.
One Legged Squat
I have tried the one legged squat and have yet to master one repetition. It is considered one of the best body weight leg exercises around. It is performed by extending one leg out in front of you with your arms up and straight ahead. You slowly lower yourself using the other leg until you hit the parallel bottom position, then slowly raise yourself back up. For added resistance you can also hold a kettlebell or dumbbell.
The Burpee
Performing these always tires me out. It is a great overall body exercise and works well for developing your core muscles. It is a little difficult to put into words how to perform this exercise, so check out the video:
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Interval training is one of the best ways to burn fat, build strength, lose weight, and stay in overall great physical shape. Many people have never tried or heard of interval training. The goal of this web site is to promote the benefits of interval training as well as provide tips, news, and exercises.
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