5 Steps To A Toned Upper BodyBy Craig Ballantyne [Fitness]
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 When you are doing push-ups, there are a couple ways you can add strength and endurance. First, you can do an incline push-up. This exercise will allow you to take some of the weight off when doing the push-up, which will in turn add more endurance. To perform an incline push-up, rest your hands on a bench and then mimic a push-up. With this exercise, you are not going all the way down to the ground and so it will be a little bit easier and help you build endurance. If you lack the set-up to do incline push-ups, the next best thing is to do kneeling push-ups. Just make sure you keep your body in a straight line and brace your abs at all times. Step 4: Build Strength By Lowering Your Body The next step builds “eccentric” strength. That refers to the strength in the lowering phase of the push-up. Think back to the muscle control we talked about earlier. What I want you to do is take five seconds to lower yourself to the bottom position in each repetition of the push-up. This will build strength and muscle control faster than if you just let your body flop to the ground. You won’t be able to do as many push-ups, but you’ll get more muscle control and build more strength. I recommend that you do these exercises earlier in the week because this might cause muscle soreness. The first time you do these, do only one set of as many slow lowering push-ups as you can on a Monday, then incorporate Step 5 later in the week in a second push-up workout. This slow lowering phase also teaches you perfect form and reminds you to brace your abs and work your stomach muscles in each repetition. Soon you’ll be able to do as many five-second push-ups as you could do normal push-ups and that will double the amount of push-ups you can do at regular speed. Step 5: Hold It If you are still struggling with doing more than five push-ups in a row, your next steps are to do three to five second holds at both the middle and bottom range of the push-up. This will build strength in your weakest points along the push-up path. In this workout, do one set of push-ups in which you lower yourself to bottom of the push-up position and hold for three seconds and then push back up, doing as many repetitions as you can. Follow that with a lower body exercise and one minute of rest and then do a second set in which you lower your body to the middle of the push-up position and hold it for five seconds and then push back up to the top position. Repeat for five repetitions. It’s Easy To Do More Push-ups These simple tricks will help you go from five push-ups to 10 push-ups in just a few days and soon you’ll be doing more than 20. If you want to find out how to build chest muscle, define your triceps and even work your abs harder, you’ll love these tips. Reduce your body fat, control your muscles and build your pushing strength for better abs and sexy arms. Souces: www.TurbulenceTraining.com www.youtube.com/watch?v=8ZuL9uanMHA |
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