Are you beginning to hit a plateau because you’ve been doing the same workout forever? Studies show that the human body is very effective at adapting to change. This is why it’s important to always sprinkle a bit of variation into your training regimen.
To quickly add variation into your routine, I suggest you try bodyweight training. It’s an effective way to incorporate variation into your workout routine. A good example of a bodyweight exercise is the classic push up. But we’ve all done them and we know that they can get a little boring. That’s why I always like to work with various push up modifications to maximize my results.
To perform a proper push up, ensure that your body is completely in line from head to toe, that your feet are together and that your hands are just by your shoulders. Your head should be aligned with your body as well – you should not be looking up. To perform a full repetition, start with your arms fully extended and lower yourself down until your chest is an inch off the ground. Then push yourself back up into starting position.
There are numerous variations you can use to shift focus from one muscle group to another. Let me give you an example. If you place your hands close together underneath your chest, you are placing greater emphasis on your triceps forcing them to work harder. However, if you place your hands past shoulder width, you are transferring the emphasis onto the chest muscles.
Another great way of adding variation to your push up routines would be to utilize some simple fitness tools. Two that are particularly effective are push up stands and bosu balls. Push up stands are great because they keep your wrists aligned in a safe position the whole time. They also allow for more stress to be placed on the chest because they provide you with a deeper lowering phase. Bosu balls are perfect for challenging the stability and balance of your upper body. There are some great tools that can really spice up your push up variations .
If you really think about it, there are tons of variations you can come up with.
If nothing else, then remember to always stay two steps ahead of your body. Keep it guessing with unique variations to your exercise routine. If you never let your body adapt, then you will never experience plateaus and minimum gains.
If the concept of bodyweight training has sparked some interest, then I highly recommend you check out my extensive list of push up exercises you can immediately incorporate into your routine for fast results.
When you talk about true strength, what comes to mind? Is it a big guy transferring a ton of weight from one point to another? Is it a dude lifting triple his own body mass? A lot of people consider these things as signs of strength, but there’s one important thing they are not considering – this is not ‘true’ strength.
The way I see things, your ‘true’ strength should be gauged by your ability to maneuver and manipulate your own body weight. If you think about it, you have to move, propel and lift your own body weight each day of your life in one form or another. You have to walk or run to catch the bus, you have to get yourself out of your car and you have to walk up those stairs. The fact is that you are constantly resisting your own body weight.
So the question is, how effectively can you manipulate your own body mass? If I could guess, I would say probably not that well.
Bodyweight training is not a big part of people’s training routines these days. Everything revolves around heavy barbells, rusty dumbbells and trying to aimlessly manipulate a weight in a way that is utterly non-functional.
I believe that building a functionally strong body can best be accomplished with bodyweight training. This type of training consists of bodyweight exercises such as dips, push ups and push up variations, squats, lunges and countless other bodyweight maneuvers. These are all functional movements that develop functional strength and can be used in whatever activity life may throw at you.
The best part about bodyweight training is that you can finally stop paying for that expensive gym membership. There’s no need for any more heavy barbells or dirty dumbbells. No need for sweaty benches or crowded areas. Just find a spacious area and preferably a place that has a bar you can hang on (like a park). With these two items and the weight of your body you can develop some great training routines. You just have to be creative. Take a second to come up with some squat and lunge variations and some pull up and push up exercise variations. There’s so much potential.
That’s bodyweight training in a nutshell. Don’t undermine what bodyweight training can do for you – if you put your mind to it you can get some serious results without the need for ridiculously expensive gym memberships. It’s time to add bodyweight training to your training regimen.
If you’ve been putting in the work but haven’t been getting any results, then it’s time to make a change. Variation is the key. Add these push up workout modifications to your upper body workout to maximize your results.