"You can do this exercise, staying just in the one- to 12-rep range, and be continuously challenged by it for years." 4. While keeping your core tight, push your body completely off the ground, forming a slight arc.īenefit: This is the "ultimate push-up," says author Mark Lauren, because it works everything from your traps to your glutes. Place your hands, palms down, near your waist, fingers pointing toward your toes.ģ. Lie flat on your stomach, toes to the ground.Ģ. The deeper dipping also stretches the pecs while building lung capacity and endurance. Atlas push-upĪtlas I: With your feet on the ground, place each hand on separate chair seats, or other raised platforms, so that your body can dip down in between.Ītlas II: Feet on one chair, hands on two chairs (shown).Ītlas III: Hands on the ground, feet on a chair or elevated at least 10 inches above your hands.īenefit: Sculpts, strengthens and enhances range of motion. Great for increasing flexibility throughout the body and elongating the spine. Hold for 10 to 60 seconds while continuing to breathe.īenefit: Taps the core and works stabilization muscles as it robs the standard push-up of its momentum by holding in place.
Exhale and slowly lower yourself into the down position of a typical push-up so that your elbows are at a 90-degree angle and your chest is hovering just above the floor. Return to the starting push-up position.Ĥ. Push up, fully extending your arms, and raise your butt, forming a 90-degree angle at your waist.ģ. Start in the standard push-up position, hands about shoulder-width apart.Ģ. The Atlas, Tiger Stretch and Warrior T are among more than 50 exercises he'll be highlighting in his upcoming book, "Ultimate Push-Ups for the Awesome Physique." "Push-ups when properly performed do not beat up your joints and connective tissues the way that weights and machines do," says fitness guru John Peterson, who does 1,000 push-ups every day. "There are dozens of varieties, and each one can work muscle groups - from your arms and shoulders to your core to your entire body - in different ways," says Mark Lauren, a former Air Force special operations fitness instructor and author of "You Are Your Own Gym," which includes about two dozen of his favorite push-ups. And, of course, for anyone who's seen "Rocky" - or nearly every cinematic workout montage since - there is the fabled one-arm push-up.īut if that's all you know, you've barely tapped into the push-up's body-rocking, planet-shoving potential. And for most, their quivering arms have known a few variations, too: from the wide-handed to the feet-elevated from the demanding diamond to the dreaded dive bomber. If those in uniform know anything, it is the push-up.
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From the basic sawdust pits full of wide-eyed recruits to the advanced workouts of steely eyed special operators, the push-up is there, commanding one and all to move the very earth beneath their hands.
It's the lowest common denominator of physical training everywhere. Source GAIA package: Sx_MilitaryTimes_M6201110107210303_5675.zip Origin key: Sx_MilitaryTimes_M6201110107210303 imported at Fri Jan 8 18:18:05 2016Īs long as humans have looked down at their flimsy, pathetic arms and determined to make themselves stronger, they have been throwing themselves to the dirt.
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