THE 6 WEEK PRESS-UP PROGRAMME

Share

Yes-Sir.com is a global award-winning online retailer of men’s grooming products; the home to luxury brands, British barbershop brands, niche international brands and Yes Sir’s own range of grooming products.

Yes-Sir takes a look at a six week press-up programme.

It’s the time of year where we are getting ready to hit the beach and hopefully doing our final touches. Men’s Health Personal Trainer of the Year and Founder of No 1 Fitness, Ben Camara believes that press-ups are one of the most simplest and effective exercises, yet many people struggle to complete a proper full range press-up. Here he provides an easy home training programme to follow:

1. Incorrect Technique
When we do a press up as with any exercise, we must put our body in the strongest, safest and most stable position. So many people place their elbows out to their side, loading the pec and performing minimal range of motion. Tip: how would you push a car or prowler? Tuck the elbows down by your side where you’re in a much stronger position. This will also recruit the tricep much better and improve strength faster both short and long term.

2. Limited Range of Motion
Unless you are training competitively for a particular event and have a definitive sticking point, partial range of motion should be used very very infrequently. Don’t cheat yourself by performing regular press ups half way, drop to your knees and get your chest to the ground to strengthen the whole movement.

3. Insufficient time under tension, volume and intensity
To adapt to a stimulus we must expose ourselves to a higher live of stress than our body is used to. We can do this by moving heavier weight (intensity), moving more total weight per session (volume) or move the same weight at controlled tempos (time under tension, another method to increase volume). Think of intensity as the goal/intent you are training for, and the volume will dictate how fast you reach this goal.

4. Insufficient Frequency
Don’t really need to explain this one. The more you do something, the faster you will adapt to the stimulus.

5. Lack of Variation
The more of a beginner or the weaker you are, the greater variation you need but this must stay lift specific. So for a press up, we can do eccentrics, isometrics, 1.25 press ups, change the angles or change the grips.

6. Diet is not reflective of goals
If you are not eating enough protein, fibre, micronutrients, essential fats, water etc. then your body has a hard time replenishing stores and adapting to the stressors imposed. End of story.

Try the 6 Week Press up Programme:
Notes: An eccentric press up is lowering the press up from top to bottom controlling the tempo, an isometric press up is holding the press up in a particular position, usually middle position and bottom position is sufficient and a concentric press up is the upwards or press portion of a press up.

Day One:
Press up x 10 (no failure).
Eccentric press up x 3 reps lowering for 10 seconds.
Rest 90 seconds
Repeat 3 times

Day Two:
Close grip press up x 10 (no failure)
Isometric press up x 1 rep, hold middle 15 seconds, hold 1inch off floor 15 seconds.
Rest 90 seconds
Repeat 3 times

Day 3:
Max press up to failure
Eccentric press up x 4 lowering for 8 seconds.
Rest 90 seconds
Repeat 3 times

For the first 3 weeks, increase the eccentric and isometric times by 2 seconds each and every set. For the second 3 weeks, revert to the original times and programme above, but increase sets to 4 for each day. Then increase the eccentrics and isometrics by 2 seconds on weeks 5 and 6. Have 3 days off and test max press up. I would perform this every Monday, Wednesday and Friday.

For more information, head to the No 1 Fitness website.

Yes-Sir.com is a global award-winning online retailer of men’s grooming products; the home to luxury brands, British barbershop brands, niche international brands and Yes Sir’s own range of grooming products.

BOE Magazine

Share