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.