Once you master the perfect push-up form, it's time to turn it up a notch. After a good workout, I like to really burn out my muscles with a finisher. For chest, there is nothing better than a good amount of push-ups. But we want to be as efficient as possible with our time, if you can throw in a few movements for core strength and stability, do it! That's what we're going to be discussing today. Twelve push up variations that will not only squeeze the remaining life out of your chest, but allow you to work secondary muscle groups in the process. Check them out and give them a try. You may surprise yourself. Now get out there and get your work in!
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Man Cave Monday, the Weekend Killer, the beginning of the work week, or Sick Day, no matter what you call it, all around the world, Monday is affectionately known as International Chest Day. The day set aside for men everywhere to take out all their frustration on that pectoral region and clean every plate in the lunchroom of GAINZ! The Cave recognizes this monumental tradition and participates to the fullest extent of the law. We encourage every able bodied man to do the same. The thing is, everyone wasn't brought up in a lifting environment. Some got started a little later than others and may not have the experience needed to construct a beneficial chest day. Fear not, we got your back! Well, chest... There are 3 fundamental chest movements that are the staple of any chest workout. The flat bench, incline bench, and cable crossover. As you get more comfortable with your gainz, you may add or switch movements for what work best for you, but these are an excellent place to start. flat benchThis is without a doubt the most performed movement in the gym. Everyone has tried it. It's pretty straight forward. However a few tips can make sure that you get the most out of this exercise while minimizing the risk of injury.
incline benchThis movement is very similar to the flat bench, except your upper body is elevated to about a 30 degree angle. It focuses on hitting the upper pec area whereas the flat bench is more of an overall/mid chest movement. On the incline, use the same tips as the flat bench. Be warned, you will need to use less weight than you do on the flat bench. However this is not a problem, we got rid of our egos a long time ago. cable crossoverThis exercise is really good at isolating the inner chest. It can be performed from a low or high position and even with one arm at a time or both together. The key is to really squeeze at the middle. Focus on getting that mind muscle connection and really work that inner chest. Be sure to use a suitable amount of weight and really challenge yourself. It's going to make you sore for a little while, but the results will be well worth it! As with any physical activity, be sure to stretch before and after and get some blood flowing through your body before diving into a heavy weight. A few light warm-up sets never hurt anyone. If you feel too much discomfort or pain, stop. Hurt and sore are two totally different thing. You need a doctor.
One of the most fundamental fitness movements is the good old fashioned push-up. Many people neglect this movement and write it off as "too easy" or opt for the use of weights. But for those that can't make it to a gym, it's a workout staple. The problem that I see with the push-up is that many just aren't doing it correctly. To achieve maximum results, form is paramount. Push-ups work so many muscle groups when performed correctly. Today, the Cave is going to do what millions of coaches and trainers assume is already known, demonstrate the proper form and technique of a push-up. Thank us later...
The 1st thing you're going to need is a good base to work from. The easiest way to do this is by starting on your knees with you hands shoulder width apart and the base of your palms directly below your shoulders.
Next, lock in. No, really. Imagine that your hands are keys and the floor is a lock. Push firmly with your hands and rotate them outward as if you're turning keys in locks. This will help to engage many of the upper body muscle groups and help you get the most out of every rep.
Now we're going to raise our body to a plank position. Take your time and really concentrate on keeping your body in a straight line from the base of the scull to the joints of the ankles. Squeezing your glutes will assist greatly in this. It keeps your hips locked in place and reduces pressure on the hip joints and spine. I know, it sounds weird. Just try it.
Like I said before, push-ups can work a lot more muscle groups than people think. If you want to tap into all that untouched potential, you have to dig for it. Imagine trying to squeeze a tennis ball with your shoulder blades. This will activate the muscles of the back and make you hurt SO good!
As many muscle groups push-ups work, legs just isn't one of them. But that's ok! We can transfer that energy to the upper body to help us get the most out of ourselves. Draw your feet together as if you're trying to hold a dime between the heels of your shoes. This ensures a strong stationary base for the push-up to work against.
I already know what you're thinking, what's the point in being in a plank position if my abs cant join the party. Well, now is the time to invite them! Try to make your belly button touch your spine while keeping your body in a straight line. I promise you'll feel it in your core.
Now that we have our body in good position, it's time to execute. Slowly lower yourself towards the ground in a continuous, controlled motion while breathing in. Be sure to make at least a 90 degree angle with your forearm and upper arm, but do not allow your chest to touch the ground. We're chasing time under tension here. The more, the better.
When it's time to push up, imagine yourself pushing the ground away from you. Really concentrate on that mind-muscle connection and fire those chest fibers. All this is done while emptying your lungs of air. Yes, that's how hard you need to exhale. Be explosive in your movements!
When doing a push-up, it's important to remember to keep your body as one solid unit throughout the movement. Take a look at the video and see if you can spot me demonstrating what I explained. I exaggerated the movements so they would be more obvious. If they aren't, no problem. Drop your question in a comment.
Also, stay tuned for next week's post. We're going to tackle different push-up variations that will make sure you don't get bored. Believe me when i say that! Push It To The Limit from ManCave HQ on Vimeo. So, you're trying to start a diet, or maybe you're already on one... But you have NO IDEA what, when, how , or why to eat fruit. All you know is that it helps with your diet and also helps with building lean muscle. Welp gentlemen and gentlemen, the ManCave is here once again to drop some knowledge for you! Read below as we give you tips, little known facts, and a little more guidance on how you should devour the beautiful foods that grow from the Earth. LET'S GET FRUITTASTIC! Before we get into the good stuff, I have a couple of #fruitfacts for you guys to help you understand some of the facts! -Vitamin C- a water-soluble vitamin that is necessary for normal growth and development. It helps form and maintain connective tissue including bones, vessels and skin. Also helps with the digestive system. -Fiber- fiber helps your body breakdown carbs! It also helps with the absorption of sugar, helping with sugar control. Fiber also helps prevent stroke and heart disease! (Yes, fiber makes you s***) -Antioxidants- Antioxidants are a class of molecules that inhibit the oxidation of another molecule. Your body naturally circulates nutrients in the body, antioxidants assist with enzymes ability to control free radical chains. while research on the benefits on antioxidants continues daily, it is known that they help stabilize the body and prevent damage to cells. -Vitamin A-Vitamin A is a fat-soluble vitamin that acts as an antioxidant. It is also a vitamin that helps prevent cancer. It also is used for vision and the growth of bones. -Lycopene-a chemical that helps prevent heart disease and cancer! When do I eat fruit? The best time to eat from is either first thing in the morning on an empty stomach, or as a snack in between breakfast and lunch! blakcberriesBlackberries come in as first on the list, simply because they have been scientifically proven to be the healthiest. Blackberries are low in calories, virtually fat free, and high in fiber and rich in nutrients. There have also been studies proving that they can help lower risk of health problems, periodontal disease and age-related decline in motor and cognitive function. P.S: Yes, you can eat Blackberries that you find outside on bushes, just be sure to wash them! raspberriesRaspberries come in at the number two spot, scientists have recently been able to prove that metabolism can be increased in fat cells by phytonutrirents found in raspberries. Raspberries are also an excellent source of vitamin C! (See definition above). So if you want to burn fat at a faster rate, EAT RASPBERRIES! strawberriescranberriesDid you know that most mammals have the ability to produce Vitamin C naturally?? EXCEPT FOR HUMANS! So just in case those raspberries aren't financial for you at the time, strawberries are a VERY close competitor and a high source of Vitamin C! One serving of strawberries is about half of your daily requirement! Studies also show that they help prevent cataracts. Cranberries are high in fiber and help reduce chances of coronary heart disease, stroke, hypertension, diabetes and obesity! THEY EVEN CAN HELP LOWER BLOOD PRESSURE! So why are you skipping over cranberries in the fruit aisle again??? kiwiThe fuzzy fiber of kiwi helps bind and move toxins from your intestinal tract! The enzymes in Kiwi also contain actinidin, which helps dissolve and digest meals A LOT faster! cantaloupeCantaloupe makes the list simply because of its high amounts of Vitamin A. The high water concentration also helps prevent dehydration and combat the heat! grapefruitGrapefruit hold a unique antioxidant called Lycopene. Lycopene helps fight oxygen free radicals, which are compounds that can damage cells. This helps prevent cancer! orangesOranges are also a great source of Vitamin C! Scientists have also proven that oranges can help lower cholesterol! Even if you don't eat an orange, as glass of orange juice will give you a daily dose of Vitamin C that you need! bananasBananas are one of the most highly consumed fruits in America! They are high in potassium, which is great for your heart and body! Bananas are great as a pre-workout snack! honorable mention fruits1. Peaches
2. Nectarines 3. Honey Dew 4. Apricots 5. Blueberries 6. Guava 7. Papaya 8. Pineapple 9. Watermelon 10. Pomegranate This post is for everyone out there like, who just... DOES NOT like to run. You would rather sit under a bench instead of hit two miles any day of the week. I have the exact same issue. Being an ex-athlete, I'm sooooooooooooooo used to there being a whistle being blow, with someone yelling, "RUN RUN RUN, FASTER!". But being that my time is up, it's a struggle to get cardio work in. So guys, for today, I have listed a few tips to help you get some cardio in that help me drop a couple more pounds. Enjoy! 1. grab a partnerLet's face it, men are competitive. There is no pressure like peer pressure! If you grab someone else who maybe has the same issue or maybe he doesn't, having him (or her) there to run with you will make things A LOT easier. 2. change it upMost guys who don't like to run, usually are like me and just simply get bored. So, change it up! There are many cardio machines in gyms: elliptical machine, bikes, and step masters. Try to do a different one each day, or do two for ten minutes each. It will keep you from getting bored of doing the same thing, TRUST ME. 3. use your resourcesGuys, you have to use your resources, do you have a gym that holds group fitness classes? Maybe insanity, step up classes, body pump classes? USE THEM, these are all ways that you can put numbers 1 and 2 into use. While also getting cardio done in about 20-30 minutes. I've done insanity for two weeks and I already feel a bit of difference in my Cardio Endurance. 4. change of sceneryWhen the weather permits, it's a good idea to get out of the gym and take your cardio to the great outdoors. Run, bike, whatever you like. A little fresh air and sunshine every now and then does wonders! Just remember to pace yourself. Keep in mind that however far you go, you have to get back to where you started.
I have to apologize for my recent absence. I was in Vegas betting the house on black (and The Money Team). I would like to thank my fellow Caveman, Spriggs, for stepping up in my absence. He loves to tell everyone he’s an ex-athlete. I would too if I was him.
The topic for this week is the importance of cardio. It’s easy to go to the gym slang plates around, drop dumbbells, and lift heavy shit. I actually agree with all of the previously mentioned activities, but cardio does happen. It’s like the cute girl’s ugly best friend at club, you have to buy her a drink too. In 2014, I lost 45lbs in order to become a Men’s Physique competitor. I was often asked what kind of cardio I did. Although this was a legit question, it was more about the dedication to cardio that made a change. You have to condition your body to doing cardio. Personally, I like destination running. That’s running outside around neighborhoods and down main streets. It’s vein, but I do it because I like to run with my shirt off and get the, “I saw you out there running” text. Hey, you have to find motivation from somewhere. I found it helpful to switch up the things I listened to. I mean more than just changing songs, but I started listening to audiobooks, speeches, and podcasts. A person can get tired by running, just from not having anything left to think about. When building your cardio up, be dedicated to doing some form of cardio everyday (7-days) in some kind of quantifiable manner. Meaning, if you run, you know how far you ran. If you did the stairmaster, you know how long it took to get to a certain number of steps. This is important, because it creates a baseline for your work. When it came to running, once you run 2 miles, you have to run 2 miles at the least every time after that. Anything less means that you cheated yourself. There’s a mental fortitude that comes with this. Once you start breaking those mental doubts when you feel tired, that confidence spills over into other aspects of your workout. If you are trying to become a bodybuilder and are concerned with the thickness of your quads, then you should focus on a more low impact form of cardio for a modest amount of time. Something like the stairmaster or stair stepper (yes, there’s a difference). You have to gauge your cardio by your own goals and body response. I have to do cardio for at least 30 minutes to get a good sweat. It’s hot outside. Take the shirt off, grab your favorite shades, and hit a couple of laps around the apartment complex or downtown area. Women love running. Don’t believe me, start paying attention to the Saturday morning run groups. I might just start my own. “Mancave Marathons” or something like that. I’ll figure it out. #FreeLunch As I take a step from the Mankind tab and help out with the fitness page, let me give you guys a little background info about me before so maybe you can get an understanding of where I'm coming from with the advice I'm giving today. From the age of 4-18, I was a 3 sport athlete (football, baseball, and basketball). I went from one sport to another year YEAR ROUND. So basically, I was always in shape. In college, I decided to continue my football career and play at Auburn University. So now that that's over, let me tell you why I'm really here. *beast mode voice One of the longest, most exhausting, and tedious days I have in my split (See how these terms come full circle 👀) is Back Day. This is because the back has so many different large muscles. You have rear delts, traps, Chri'mas Tree (lower back) and the, oh so important, lats. Lats are the part of the physique that gives you a nice "V" shape. Takes you from Captain Crunch to Captain America. I ain't lying! One of my favorite exercises for lat development is a Wide Grip Pull-Up. To be honest, I am more comfortable with a grip that leans towards a neutral grip and not as wide as my arms can reach. The reason for this is because if you put a lot of strain on your lats at their most extended point, you heighten the risk of sustaining an injury. You have to do what works best for you. You'll figure it out. When it comes to exercise movements, you want to try to start each rep at a dead hang or an extended reach at least. When pulling up, focus on thrusting your chest up. Keeping your chest up will put more focus on your back and not on your biceps. My rep range on back day is 10 sets of 10. That's right, 100 pull-ups. It sounds excessive at first, but this is working what I call "practical muscle". It's practical because if you were hanging off a cliff, you'll be glad you listened to the Cavemen at ManCaveHQ. Grab a napkin, a plastic fork, your juice box, and go to the lunchroom and eat. Post all back day gym selfies (aka Gymies) with "#CleanYourPlate". Who's hungry???? #FreeLunch Anyone interested in making serious improvements in their fitness level knows that nutrition is just as important as the gym, if not more. We hear it all the time, “Abs are made in the kitchen.” You can do crunches til you’re blue in the face, but if you do not properly fuel your body, it is all in vain. No matter how many miles you run, stairs you climb, or reps you put up, with a subpar diet, breaking even is probably the best you can do. Always keep one thing in mind... Now for some, this is easier said than done. Honestly, a lot of “health foods” taste like, well, nothing. Bland, unseasoned, tasteless food. The main goal of eating is to fuel you body. Enjoyment is all but cast away. BUT, it doesn’t have to be! You can feed you body and your taste buds at the same time. How you ask? SMOOTHIES!!! Smoothies are the perfect way to pack fruits, veggies, and supplements into your body. Two smoothies per day can fulfill many of your daily nutritional requirements while tasting great at the same time. And the best part about all of this, it’s simple, quick, and cheap! Anybody who is anyone in the gym, will tell you that having a split is the first lesson of Getting Gainz 101.
Split - the regular routine that maps what day is designated for what muscle group. The major benefit of incorporating a split routine is that you maximize your efforts in a more reduced time, rather than spending excessive time to do a full body workout. Having a clear idea of what you want to work before entering the gym, will focus your plan on working out and create a sense of fluidity to your routine. It is important to actually think out your routine so that it makes some kind of sense. When forming your split, you want to initially look at your life schedule. Don't create a 6-day routine if you only workout 4 times during the week. Keep a good rotation of routines, so that there is regular work put on muscle groups. The following are sample splits that can be used as the framework for your own: 5-Day Split (less involved): Monday: Chest, Back, Arms, Abs Tuesday: Hams, Quads, Calves Wednesday: Rest Thursday: Chest, Back, Arms, Abs Friday: Hams, Quads, Calves Saturday: Shoulders Sunday: Rest 6-Day Split (more involved): Monday: Chest, Tris, Abs Tuesday: Back, Bis, Abs Wednesday: Shoulders, Legs Thursday: Chest, Tris, Abs Friday: Back, Bis, Abs Saturday: Shoulders, Legs Sunday: Rest Over time you will be able to fine tune your split to reflect your personal goals and aspirations. Some people remove leg day from their routine to get ready for beach bodies in a short amount of time. Others may work antagonist muscles, like "Chest/Bis" to optimize bicep force. It's all dependent on your growth and body understanding. With this being said, go forth and get Gainz. "May unoccupied machines, forever be in your favor." |
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