Are You a Ballplayer? Wanna be "EPIC!!!"?
Pushups: Building Ballplayer Core Strength Pushups done with the proper form will help
build the core muscles in the middle of your body. Also, you will build upper body strength while gaining more power in the
arms, shoulders, hands and wrists! Like anything in baseball and life... if you're going to do something... there's only one way to do it...
The Right Way! Otherwise... what's the point?!
Your elbows must be fully extended at the start and end of a pushup...
Your toes should be on the floor... and your legs, hips and back should be straight!
Straighten your arms, and then straighten your legs, with your weight on your toes.
Your body should form a straight line from your ankles to your head.
Brace
your abdominals--as if you were about to be punched in the gut--and
hold them that way for the duration of this exercise. This helps keep
your body rigid, and doubles as core training.
Lower your body until your chest nearly touches the floor. Then pause for 5 seconds.
Now press yourself up so forcefully that your hands leave the floor. Catch yourself, then lower and repeat.
Use This Move To Build Your Chest
Mix up your sets and repetitions! Rest for 90 seconds between sets.
Be sure not to let your hips sag at any point during the exercises. If start to sag... it means your form has broken down--and signals a weakness in your core.
If you want to get the most out of the pushup, try the variation known as the "iso-explosive" pushup.
THINK LIKE THIS: Instead of pushing yourself up... PUSH THE EARTH AWAY FROM YOU!
How? It's simple: You pause for 5 seconds in the down position of the movement, then push off the floor as hard and as fast as possible.
The pause eliminates the elasticity in your muscles, forcing you to rely solely on the contraction of your muscle fibers--and not elastic energy--to push your body up.
What's more, by pushing off the floor (pushing the floor in) as hard and fast as you can, you active more fast-twitch muscle, the fibers with the greatest potential for size and strength gains.
The result: You will build muscle and strength without weights.
Pushups are so cool... all branches of the military still use the pushup as one of its primary activities to get soldiers strong and explosive!
GO EPIC! HERE ARE SOME VARIATIONS...
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| TEAMWORK! |
Okay then! Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders!
The Right Way! Otherwise... what's the point?!
HOW TO DO PUSHUPS THE RIGHT WAY:
Your elbows must be fully extended at the start and end of a pushup...
Your toes should be on the floor... and your legs, hips and back should be straight!
Straighten your arms, and then straighten your legs, with your weight on your toes. Your body should form a straight line from your ankles to your head. Brace
your abdominals--as if you were about to be punched in the gut--and
hold them that way for the duration of this exercise. This helps keep
your body rigid, and doubles as core training. Lower your body until your chest nearly touches the floor. Then pause for 5 seconds. Now press yourself up so forcefully that your hands leave the floor. Catch yourself, then lower and repeat.Use This Move To Build Your Chest
Mix up your sets and repetitions! Rest for 90 seconds between sets.
Be sure not to let your hips sag at any point during the exercises. If start to sag... it means your form has broken down--and signals a weakness in your core.
If you want to get the most out of the pushup, try the variation known as the "iso-explosive" pushup.
THINK LIKE THIS: Instead of pushing yourself up... PUSH THE EARTH AWAY FROM YOU!
How? It's simple: You pause for 5 seconds in the down position of the movement, then push off the floor as hard and as fast as possible.
The pause eliminates the elasticity in your muscles, forcing you to rely solely on the contraction of your muscle fibers--and not elastic energy--to push your body up.
What's more, by pushing off the floor (pushing the floor in) as hard and fast as you can, you active more fast-twitch muscle, the fibers with the greatest potential for size and strength gains.
The result: You will build muscle and strength without weights.
Pushups are so cool... all branches of the military still use the pushup as one of its primary activities to get soldiers strong and explosive!
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| ATHLETIC! |
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| PLYO HAND CLAP PUSHUP! |
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| HANDSTAND PUSHUP! |
How 'bout one-handed handstand pushups? Well... you get the idea!
Ballplayers are MADE! Not BORN!
Keep challenging yourself... and EXPAND your challenges!
That's what "EPIC" BALLPLAYERS DO!
And keep it... FUN!
It's FREE!
"Arnold's commitment to staying fit is inspiring. His advice on push-up exercises is something I'll definitely incorporate into my routine! 🏋️♂️"
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