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Home / Fitness and Health / Ebenezer Samuel shares post pushup for chest and triceps strength

Ebenezer Samuel shares post pushup for chest and triceps strength

eb and swole post pushup

Ebenezer Samuel / Men’s Health

If you’ve been working on expanding your chest and triceps with just body weight, you’ve done a lot of push-ups. And you may run out of options to improve on one of the most classic bodyweight exercises on the market.

But Men health Fitness Director Ebenezer Samuel, CSCS, is here to help with a type of push-up that pushes your chest and triceps to their limits, called the mixed post-pushup. This unilateral push-up challenges you to have complete control of your body weight while pushing up with just one arm. “It does more than that, too,” says Samuel. “Because of the way we pause during the move, you also squeeze your triceps to be so much more involved in the locking phase of your push-up.”

This means that you can build up triceps and chest strength in one go. And you maximize the amount of stress your body can put on a push-up as well. A standard push-up has two arms that push most of your body weight up. The post push-up has a single arm propelling you up. “The post-push-up is inherently a push-up that allows you to aggressively load your chest with body weight,” says Samuel. “There is a lot of strength building potential in this step.”

The key to movement is control. By adding a break in the middle of the repetition every other rep you will keep yourself from rushing or cheating. “Each break serves two purposes,” says Samuel. “First, if you pause properly, we will pause the swing for a brief moment and that will force you to restart the movement. Second, it is an opportunity to get in touch with your body and make sure that you are in the correct position are total. ”

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Attack the mixed post push-up anytime and anywhere you find a post.

  • In the push-up position, start with your right hand on the floor, just outside your right shoulder, and grab a post with your left arm. Your left wrist should be level below your left shoulder.
  • Lower into a push-up. Push back and pause when you’re roughly in the middle of the motion.
  • Push all the way up, then lower for another push-up. This time push it straight up. That’s 2 repetitions.
  • Do 10 to 12 repetitions per side. Do 3 sets.

    The mixed style post pushup works in a number of ways in your workout. When you’re in the middle of a regular workout, use it as a devastating chest day finisher after the bench press and incline press. Or, if you’re doing a bodyweight workout, let this be your main chest movement. “No matter how you use it,” says Samuel, “your chest and Tris will feel it.”

    For more tips and routines from Samuel, check out our full list of Eb and Swole workouts. If you want to try an even more specialized routine, consider Eb’s New muscle rules Program.

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