Gain Strength for Any Form of Athletic Training
Today, we’ll be taking on a powerful arm and chest workout involving high intensity push-ups. These exercises are called inverted push-ups, and a few regular sets of this challenging move can support athletic training and improve performance across almost any sport, including baseball, swimming and football.
The key challenge of this chest workout is also the aspect that provides its core benefits: balance. These push-ups engage all the primary and supporting muscle groups in the arms and chest that contribute to balance, coordination, and control, the kinds of muscles that are often neglected by weight machines and stabilized workout equipment.
Ready? Let’s get started.
|
Exercise |
Workout Reps | Workout Sets |
|
Inverted Push-up |
8-12 |
3-5 |
Chest Workout: The Correct Position for Inverted Push Ups
Before we begin today’s chest workout, let’s make sure our equipment is in place. Begin by attaching the KB Duo to a stable anchor point above your head, as I’ve done using the squat rack. Make sure the straps hang down just a few inches off the floor. While sitting down, loop the straps around your feet with the soles of your feet facing upward. Slide the handle to the side so your feet are comfortable and secure inside the loops.
When you’re ready to begin the chest workout, place your palms on the floor as if you’re about to complete a set of regular push-ups. Then straighten your body into a plank position (face down) with your weight balanced between your palms and your feet in the straps. Keeping your body straight, walk your hands backward until your feet rise up into the air. The more vertical your body becomes, the harder this chest workout will be. So try to raise your feet as high as you can so you can maximize your resistance and get the most out these high intensity push-ups.
Chest Workout: Completing a Set of Inverted Push-Ups
When your feet as high as they need to be and your body is straight, elevated, and under control, bend your arms at the elbows and lower your chest toward the floor. Then straighten your elbows and push yourself back up again. After just a few reps if this chest workout, you should be feeling the burn in your chest, arms, and core.
To get the most out of your chest workout, stay focused on your body position. Keep your back straight and don’t let it bow or sag. If the move places too much pressure on your arms, widen your stance a bit by moving your palms apart.
Chest Workout: Technique and Safety
Since this chest workout challenges your balance and places a high level of pressure on your body, it’s a good idea to use a spotter, especially if you’ve never completed inverted push-ups before. The blood will rush to your head since you’ll be upside down, so make sure you recognize your limits and stay in control. Start with 8 to 12 reps in 3 to 5 sets. Don’t push for a high number of reps right away, since this may cause you to relax your body position or lose your balance. Instead, keep your reps low during this chest workout and focus on your technique.
Remember, a more vertical position will make these push-ups easier. A horizontal body angle will make them more difficult. If you have questions or need additional guidance with this challenging chest workout, feel free to leave your comments in the section below.