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Exercises Movements, technique & proper execution

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Old 09-10-2007, 01:27 PM   #1
Gene Chun
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Pushing exercises?

Besides bench presses, dips and HSPUs, what other exercises utilize the push muscles?

I was thinking something dynamic like a pushup jump to a low platform, or walking up stairs on your hands with your feet supported by a spotter (so that you basically remain horizontal). What other movements would require strong and conditioned chest, tricep and shoulder muscles?
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Old 09-10-2007, 01:58 PM   #2
Steven Low
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Re: Pushing exercises?

Planches..
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Old 09-10-2007, 10:25 PM   #3
Blair Robert Lowe
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Re: Pushing exercises?

Overhead pressing. Pushing cars.
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Old 09-11-2007, 01:53 AM   #4
Steven Low
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Re: Pushing exercises?

Pushing cars is mostly posterior chain.
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Old 09-11-2007, 05:52 AM   #5
Jason Steele
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Re: Pushing exercises?

Animal movements (alligator, bear crawl, crab walk, etc).
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Old 09-11-2007, 06:04 AM   #6
Brandon Oto
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Re: Pushing exercises?

Are you going for bodyweight movements only?
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Old 09-11-2007, 12:09 PM   #7
Gene Chun
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Re: Pushing exercises?

Yeah, just bodyweight. Weighted movements would be cool too, but must be scalable.
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Old 09-11-2007, 01:32 PM   #8
Eugene R. Allen
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Re: Pushing exercises?

SPUDS
Swinging Pushups and Dips

Set your rings at about hip height and put a set of boxes about that same height in front of and behind the rings. Put your feet on the box behind and get into a pushup position. Do a pushup. At the top of the pushup tuck your legs up and swing them through to the box in the front. Land on your heels and do a dip. At the top of the dip tuck your feet back toward you and swing your feet through to the box behind and land on your toes. That's one rep. Shoot for 10 or so.

If you don't have rings you can do the same thing with parallettes or some other method of elevating your hands but it is best with the rings. If you don't have rings...get them, fabulous tool.

Develop your one hand pushup. One way to work toward that his to change the leverage you have with one of your hands by extending it out to the side to various distances depending on your ability to do the movement. When you do this put that extended hand on a weighted ball.

Get a weighted ball and do a pushup with one hand on the ball. At the top of the pushup roll the ball to the other hand and repeat. As an alternative change hands by launching your body to the other hand.

Plyo pushups with boxes. Boxes outside each hand. Do a pushup between the boxes and pop up on top of the box, do a pushup and go back down in between. With a single box, or ball put your right hand on the box and the left hand on the ground. Do a pushup and land with both hands on top of the box. Do another pushup and come down with your right hand on the ground then go the other way. You can also start with both hands on the ground and work your way over the box or ball the same way.

Partner pushups: One person is on the ground with the other person mirroring that position but on the up side facing down with hands connected. The bottom person bends their arms and lowers the top person and at the same time the top person bends their arms so that both people are doing the pushup at the same time.

Partner assist pullups and HSPU. Pairs of people race to some established number of reps for each exercise...say 100 of each...maybe 25 reps x 4. The partners help each other through the reps and the fastest team wins.

Of course there is always wall ball, thrusters with a barbell, dumbbell, kettlebell, rock, shot, or a heavy ball, weighted throws with a KB or shot and the many different pressing variations. But if you want total shoulder surrender try Tabata Push Press with just the 45 lb bar. Same 20 seconds on 10 seconds off for 8 rounds as usual but you don't get to put the bar down once you start. This will smoke you like you won't believe.
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Old 09-11-2007, 06:09 PM   #9
David Wood
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Re: Pushing exercises?

Quote:
Originally Posted by Eugene R. Allen View Post
SPUDS
Swinging Pushups and Dips

Set your rings at about hip height and put a set of boxes about that same height in front of and behind the rings. Put your feet on the box behind and get into a pushup position. Do a pushup. At the top of the pushup tuck your legs up and swing them through to the box in the front. Land on your heels and do a dip. At the top of the dip tuck your feet back toward you and swing your feet through to the box behind and land on your toes. That's one rep. Shoot for 10 or so.
Eugene, those sound awesome! must try to do this.

Quote:
Originally Posted by Eugene R. Allen View Post
But if you want total shoulder surrender try Tabata Push Press with just the 45 lb bar. Same 20 seconds on 10 seconds off for 8 rounds as usual but you don't get to put the bar down once you start. This will smoke you like you won't believe.
We've done these with 65 (bar + 10 pounds each side). Almost impossible to get 8 rounds; I'm usually in tears by the end. I have a 260-pound guy in our gym (over 500-lb DL, 400-lb bench) who's been reduced to a slobbering heap by 1 set of 65-lb Tabata push-press (no wind in the guy).
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Old 09-11-2007, 08:59 PM   #10
Jake Oleander
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Re: Pushing exercises?

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Originally Posted by Steven Low View Post
Planches..
+1 planche push up progressions. start with pseudo push ups and work to full planche push ups. all you ever need!
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