Inspired by the training philosophies of Mike Rashid, this workout emphasizes form, intensity, and progression to help you build muscle and endurance—all without any equipment. From the foundational standard push-up to explosive variations that will test your power and coordination, each movement is strategically crafted to engage your chest, shoulders, and triceps. Lets get started!
- Standard Push-ups:
- Form Focus: Keep your body in a straight line from head to toe. Lower yourself until your chest nearly touches the ground, then push back up. This exercise targets the chest (pectorals), shoulders (deltoids), and triceps.
- Warrior Push-ups:
- Form Focus: This advanced variation might involve a wider hand placement or alternating hand and foot movements, which engage the chest muscles more intensively and incorporate elements of balance and coordination.
- Explosive Transitions: There could be clapping push-ups or movements where the hands leave the ground, adding an explosive element to increase the challenge.
- Isometric Holds:
- Form Focus: Isometric holds, holding the bottom of a push-up, force the muscles to work under tension for longer periods, which helps build strength and endurance.
- This type of exercise could be shown as a way to push the chest muscles to their limits, requiring focus on breath control and muscle engagement.
- Explosive Push-ups:
- Form Focus: Plyometric push-ups involve pushing off the ground with enough force that your hands leave the floor, adding a dynamic element to the workout.
- These are great for building explosive strength and power in the chest, shoulders, and triceps.
- Push-up Progressions:
- Higher Volume: There may be sets with a high number of repetitions, where the goal is muscular endurance, pushing the muscles to fatigue with minimal rest.
- Pacing: Rashid might demonstrate a mix of fast push-ups for explosiveness and slower reps to maximize time under tension.
This routine is designed to be effective for building strength and size in the chest without needing equipment, making it perfect for a home or travel workout.
Stay consistent, push your limits, and don’t shy away from discomfort—it’s where the real growth happens. For an extra boost in your training, make sure to check out Hydroglyph for hydration and Kinetic Mushroom Enhanced Pre-Workout for sustained energy. Keep training hard, and always strive for improvement. You’ve got this! Let’s continue to elevate our game and become the best versions of ourselves. Until next time, stay strong!
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