Creative Strength - 2 Exercises You Can Practice to Get Huge Upper-Body Strength Without Equipment! |
In order for you to make the big gains in strength without the use of any equipment you must be creative with your strength. In other words, you have to know how to distribute your body-weight to achieve optimal gains in your upper-body strength. Permit yourself a minute to learn the following 2 drills so you can gain ultimate upper-body power.
1. Dive Bomber Push-Ups: This is a very tough movement for someone that isn't use to the certain movements and tensing of the muscles involved. It is a very different style of push-up that manipulates many muscles throughout its complex dynamic. To start this exercise you will want to get into the proper upright position. To do this you will want to place your hands on the ground about shoulder width distance apart in length. The next part is very important. You will want to have your feet slightly wider than shoulder width distance apart in length with your hips (or rear) pointing to the sky. Your knees should pretty much be straight (but can be slightly bent).
Basically your body should be forming the shape of an upside down "V". From here you begin the push-up. Slowly descend by bending your arms moving your head and chest towards the ground. You want to "swoop" down and just barely scrub your chest to the ground finishing the movement with a bent or arched back. Now this is where is gets even more intense. Next you want to simply reverse the process. Swoop back just touching your chest to the ground and pushing your body up with your hips and butt pointing back to the sky. Now you are back to the start position. Repeat each rep in succession with flawless technique.
2. Elevated Feet Push-Ups: This drill is very simple as far as the technique that is involved, but the exercise itself is intense. To begin, you will want to get a sturdy bench or chair of some kind. From here you will want to get into a normal upright push-up position. The only difference though is that once you get into the normal push-up position place your feet on the chair or bench that you have gotten for this drill. Now simply execute the desired number of push-ups. You will find that this drill is much more intense because of the shift and distribution of your body-weight to your upper-body. You will find that you will develop significantly more core strength and overall power from this drill.
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I'm Brandon Richey the Strength and Conditioning Pro!
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