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Exercises Movements, technique & proper execution

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Old 06-03-2007, 11:32 AM   #1
Patrick Donnelly
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Two exercises so simple, that specifics on them get left out...

Push-Ups:
What is the standard position for the arms here? I usually do it with my arms tucked in tightly against my body, because I find it is more difficult and comfortable than the classic 'arms perpendicular to body' version. But, in searching here, I found mention of doing it with the arms going out at about 45 degrees... What's the advantage of that?

Pull-Ups:
What's the standard height to pull yourself up to for doing strict pull-ups? Previously, I was able to do 8-12 reps of just getting my chin over the bar, but that seemed like it wasn't doing much to get me toward a true muscle up on a bar. Over the past few days, I've begun to pull myself much higher on each rep. It's cut down my reps to 5-7, but quality over quantity, right?
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Old 06-03-2007, 05:14 PM   #2
Connie Morreale
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i'm not sure on the pull-ups, but for the push-ups the position you are using recruits the tricep in a big way. is it wrong??? nah. just different. different is good. so i suggest you try a variety of hand positions: staggered. wide with fingertips flared. dead nuts under the shoulders. diamond hand formation. one hand elevated on a couple weight plates. its all good
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Old 06-03-2007, 06:13 PM   #3
Kevin McKay
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Connie is dead on, the more variety the better.
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Old 06-03-2007, 06:20 PM   #4
Brad Davis
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I think I read here somewhere that pushups with elbows at 45 deg. is better for the shoulder joint. Seems to be true for me.
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Old 06-03-2007, 06:30 PM   #5
Kevin McKay
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Brad, if you can find more specific data supporting that I would be very interested to see it. I

Thanks
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Old 06-03-2007, 07:53 PM   #6
Connie Morreale
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fitness archives labeled push-up deficiency 4-20-07. i think this is the thread we are referring to here. i remember it because it was me who suggested the hand positioning.
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Old 06-03-2007, 09:04 PM   #7
Kevin McKay
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Great info Connie, but I did not see any info on "elbows at 45 deg. is better for the shoulder joint" which I have never heard before?
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Old 06-03-2007, 09:42 PM   #8
Steven Low
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Bench is elbows tucked near 45 degrees like pushups are supposed to be. Sorry, don't have sources to back that up though. Flared arms are pretty much bad for your rotator cuffs in general though.

As for pullups, depends on what you're being judged as. Military I assume it's chin over the bar as is Guiness world records or whatever. Pertaining to your question it really doesn't matter though really since you should be focusing on your kip or false grip depending on how you are doing them (kipping and deadhang MUs respectively). Those two things are going to be the most helpful getting you over the bar.
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Old 06-04-2007, 08:38 AM   #9
Franklin Shogie
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Starting Strength by Mark Rippetoe in the chapter about the benchpress has a discussion about the proper orientation of the arms as well as where the hands ought to be positioned for the bench.
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Old 06-04-2007, 11:44 AM   #10
Kevin McKay
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Thanks guys that is great to know! I will start doing all my push ups @ 45 degrees. Would this hold true for dips and HSPU's as well?
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