Elevating Push Up Performance

Elevating Push Up Performance When there are no barbells, dumbbells or exercise machines in sight, push ups represent the next best resistance training alternative. A study published in the Journal of Strength and Conditioning Research offers insight into how much work you're getting out of several popular variations on this old school exercise. A standard push up uses about 65% of your body weight. Now if you elevate your feet on a 12-inch tall platform, you increase the resistance to 70% of your bodyweight. Using a 24-inch tall platform takes your effort to another level with 75% of your bodyweight.

True Strength Moment: Elevate the effectiveness of your push up even further by increasing the intensity of the work. Shorten the amount of time you rest between sets and slowing the pace of each up/down rep lengthens your time under tension, while pushing off for a clap at the top of your movement increases force production. There are a lot of ways to get in a good workout outside the weight room.
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