The Pushup, Legend or Overated?

For decades, maybe even longer, the pushup has been used to turn average men into warriors. Boxers, firemen, policeman, and the military alike use the pushup as a staple for their upper body routine. The alternatives to the pushup, the benchpress and the chest press, have become quite popular in the mainstream gym culture. The question is: Are pushups effective?

The Bench Press
Execution:
Begin lying face up on a bench press bench with your head slightly below the bar. Line your hands up on the bar by making a 'thumbs up' sign with your hands and place the tip of your thumb on the first engraved line on the bench press bar. This spot will be where you place your hands for the remainder of the workout. Now lower the bar slowly down to your chest and touch it to your nipple line, now, explosively raise the bar overhead in a straight line. That is one repetition.

Benefits:

1. Can be done with heavy weight and so it allows you to pack on strength and muscle fast
2. Targets mostly chest. It also works the front of the shoulders, triceps, and back.

Downfalls:

1. Not very mobile, it can only be performed on a bench that has a barbell rack on it and so if the gym is busy you may have to wait
2. Does not have a very wide range of motion (ROM) and so it can lead to muscle tightness and lost flexibility.
   
3. Uses heavy weight and so it can cause muscle tightness and lost flexibility.
4. For safety reasons, it requires a spotter.

The Chest Press
Execution:
Most chest press machines are in chair format. Start by sitting in the seat. Choose a weight that feels the most comfortable in you and then press your arms forward explosively. Lower it back to the starting position. That is one repetition.

Benefits

1. It is an isolation exercise in which heavy weight can be used. This means that you can gain strong pecs in little time.
2. If you do not have a workout partner, this workout does not require a spotter.
   

Downfalls:

1. Even more so than the bench press, this exercise is definitely not mobile. It must be performed on a chest press machine and can be done exclusively on the machine.
2. It has little range of motion (ROM) and so it can cause muscle tightness.
3. Heavy weight can be used and so it can cause muscle tightness.

The Push Up
Execution:
Begin on the floor face down with your hands under your body and directly below your shoulders. By keeping your body in a straight line from toes to ears, raise your body off of the floor by pushing yourself up. After you have reached the peak of your rise, you will then immediately lower yourself back down to the floor and let your chest touch the floor. Do not lay on the floor. After you have touched your chest to the floor you will again push yourself off of the floor. That is one repetition.

Benefit:

1. The exercise is very portable. It requires no equipment at all, just a floor and determination.
2. It has several different variations and so it can be done in a wide variety of difficulties, as well as workout a wide array of muscles.
   
3. Due to it's versatility, it targets a very diverse group of muscles; the back, shoulders, glutes, abs, rectus abdominus, biceps, triceps, and pectorals can all benefit from the pushup
4. It uses body weight and so the muscles remain flexible

Downfalls:

1. Heavy weight can't be used and so you may not put on muscle as fast as you would using another alternative.
2. You may have flashback of your football coach yelling at you and telling you to 'keep on pushing'

The pushup has stood the test of time because it actually works. It has, and always will be one of the most effective ways of building strength in the chest and arms. Hands down, there is no better exercise for your upper body than the pushup, that is, unless it is the pullup. Now that is another topic for another day

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Meeting with the 'Chucks'

Most of us have seen a kung fu movie or two in our lifetimes. Most of us would agree that the best of all were the Bruce Lee movies. Master Lee had ripped arms, shoulders, and back, and yet, he wasn't very large at all. One of his secrets is martial arts, of course, but his workout equipment had a great deal to do with it as well. Just body weight alone will give you the definition that you have longed for. When you pair body weight with the right workout equipment you will see your results improve even further. That equipment is the nunchuku. Nunchuku have enough weight to provide reasonable resistance that will build and tone muscle. Not to mention, their versatility of position use will allow you to build many muscles that are often neglected during normal upperbody routines. Here is the way to use them. Get a resistance band and do the max number of curls and tricep extentions you can manage. Afterwards, do the maximum amount of pushups that you can do without stopping and breaking form. After these workouts have been done, it's time for 'the chucks.' Aim for a 20-30 min session and then progress as you become more comfortable. The best thing about nunchuku is that they build coordination and couble as cardio as well. With a lot of practice (I do mean a lot) you will begin to build the upper body that you've invisioned. You may not become a 'Dragon' like Bruce Lee but you should at least become a nice piece of eye candy for people to stare at.
Happy Sweating.

The 'Core' of a Workout

The best way to improve any workout is to add a core routine. The only problem is that most people don't know the best way to incorporate this aspect into their daily regimen. the core is the only muscle group that can be worked out everyday, if done correctly.

The stomach muscles that you can see (abs) can only be worked every other day, however, the rectus abdominus can be worked everyday and should be. These are the muscles that add more stability and definition to your abs. When paired with at least 3 days a week of cardio this routine will perform wonders for you. Do this routine everyday before your routine and you will be well on your way to an excellent six pack.

Exercise Execution
Planks- Make a straight line from east to ankles with your body and rest your weight on your elbows. It is very similar to a push-up position.

Wide Leg Raises- Very similar to the typical leg raises except this version you spread your legs slightly wider than shoulder width when you raise your legs. When returning to the starting position, close your legs progressively.

Boxing Circles- Assume an on your back position as if you were going to do leg raises. Now keep your ankles touching and make a big circle counter-clockwise with your feet. When your feet have reached the starting point you have completed one repetition

• Planks- Hold for 1:00 (3 sets)
• Wide Leg Raises- 25 reps (3 sets)

Do these two exercises one after another and then rest for 90 seconds afterwards. Do 3 sets.

• Crunches- 30 reps
• Superman- Hold for 1:00

• Boxing Circles- 10 Big Circles each direction (5 Sets)