Strength Basics

Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.

Friday, June 26, 2009

Simple Pushup Progression

I've got a training environment where I have no adjustable bench to use, only a single (low) box, and a trainee with only a limited amount of relative strength.

Here's the progression I am using to get a youngster up to a proper pushup. The youngster isn't able to maintain proper form all the way down, and can't press up from the floor. No knee pushups allowed! We want the real deal.

Pushup Holds: Holds at the top position of the pushup for 2 sets of ALAP (As Long As Possible). Failure is when the hips pike up or sag.

Partial Pushups: One set of max pushups to a series of stacked foam blocks. A full rep is chest touching and then extending back up. This is followed by 5 sets of 50% of the max set.

Floor Press/Triceps Extension Supersets: Two to three supersets of 10-15 floor presses immediately supersetted with 10-15 triceps extensions (with lighter dumbbells).

Upper Back Exercises: Two to three sets each of various grip lat pulldowns, face pulls, and/or rows. These are aimed primarily at achieving a pullup, but they also provide a strong back for a stable pushup.

I also throw in occasional scap pushups as a warmup, but they can be difficult as even a short set duplicates the Pushup Hold done above. As the trainee makes progress, we are using heavier weights for the presses and extensions, looking into full-range bench pressing, and removing blocks from under the chest to increase the range of motion. This kind of progressive program can be used to work on a difficult movement.

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