Push ups are one of the core exercises for building power and strength that must be in every one´s martial arts training program. In fact push ups are one of the just 3 exercises that are used to build and test the strength of our armed forces. So if you can thought you could skip them, think again.
The great thing about push ups is that they can be done anywhere. At home, in the gym, in your office or even in the aisle of a plane on a long flight. Some may consider them boring, but there are so many variations that you can add into your routines that you could go weeks without repeating the same type of push up.
Firstly remember to work all angles when it comes to push ups. Not just the regular military horizontal style. You should be doing inclines and declines as well. Next use hand positioning to be sure to work all the muscles. Arms spread wide to work the chest more, arms tight to the body to work biceps and putting your hands together in a diamond shape to really get the burn in the center of the chest.
Next add in side push ups and knuckle push ups. By this time you ought to be able to pull at least 150 regular push ups straight without stopping and eventually at least 3 sets of 100. Soon you should be able to do one handed push ups, pretty easily (at least a few).
Then start adding weight. Weight plates are ideal for this and adding a 45 lb on your back shouldn´t be too difficult. If you are at home or traveling and don´t have any other equipment practice holding yourself up in the push up position for as long as possible, it might sound easy but you will soon feel the burn. When you are in the gym, use muscle confusion techniques to make the most of your push ups by shocking your chest and back. To do this alternate sets of push ups with reverse movements like bench presses and pull ups or rows. For building strength and power, go heavy on the weight so the muscles are tired and have to work harder to do the push ups. Try sets or 5-8 with the weights or machines interchange with a set or 50 push ups. At least 3 sets per exercise.
Finally, perhaps the most difficult yet effective push ups are those known as Indian push ups. They are done basically upside down, like a hand stand with legs propped up against the wall. This puts even more weight on and is perfect for mixing with pull ups. These workouts will get you well on your way to becoming more powerful in your mixed martial training as well as in the ring or octagon.
The great thing about push ups is that they can be done anywhere. At home, in the gym, in your office or even in the aisle of a plane on a long flight. Some may consider them boring, but there are so many variations that you can add into your routines that you could go weeks without repeating the same type of push up.
Firstly remember to work all angles when it comes to push ups. Not just the regular military horizontal style. You should be doing inclines and declines as well. Next use hand positioning to be sure to work all the muscles. Arms spread wide to work the chest more, arms tight to the body to work biceps and putting your hands together in a diamond shape to really get the burn in the center of the chest.
Next add in side push ups and knuckle push ups. By this time you ought to be able to pull at least 150 regular push ups straight without stopping and eventually at least 3 sets of 100. Soon you should be able to do one handed push ups, pretty easily (at least a few).
Then start adding weight. Weight plates are ideal for this and adding a 45 lb on your back shouldn´t be too difficult. If you are at home or traveling and don´t have any other equipment practice holding yourself up in the push up position for as long as possible, it might sound easy but you will soon feel the burn. When you are in the gym, use muscle confusion techniques to make the most of your push ups by shocking your chest and back. To do this alternate sets of push ups with reverse movements like bench presses and pull ups or rows. For building strength and power, go heavy on the weight so the muscles are tired and have to work harder to do the push ups. Try sets or 5-8 with the weights or machines interchange with a set or 50 push ups. At least 3 sets per exercise.
Finally, perhaps the most difficult yet effective push ups are those known as Indian push ups. They are done basically upside down, like a hand stand with legs propped up against the wall. This puts even more weight on and is perfect for mixing with pull ups. These workouts will get you well on your way to becoming more powerful in your mixed martial training as well as in the ring or octagon.