Welcome, Contact us
Military / Special Ops | Police / Fire Fighter | Beginner/Weight Loss | Published Books | More
Softcover Books (ebooks in softcover) |
Balance Out Your Pushup Workouts
The PT Reset Workout:
This is a classic and easy way to balance out workouts where you do
many repetitions of pushups, bench press, or other chest and shoulder
workouts.
Repeat 2-3 times (after a workout)
Reverse Pushups 20
Birds 20
Plank pose 1 min
The Rear Delts / Upper Back Are Often Neglected
People who exercise and those who do not, often neglect the upper back and rear shoulder muscles. Life has a way of bowing your upper back and rolling your shoulders forward. In technical terms, we are basically internally rotated within the shoulder girdle. Many things in life internally rotate us such as driving, sitting at a computer, playing video games, texting, carrying backpacks, bench pressing, pushups, situps and many more exercises and daily life events. So posture is critical to performance and our confidence. Perfect Posture is possible by adding in a few daily exercises for only a few minutes.
Basically, every push workout you do should be balanced out with a pull type movement. You can do pull-ups to help balance out your pushups and military / overhead presses, as well as supplemental daily exercises like the following:
Upper back exercise #1 Reverse pushups - aka - Hand Release Pushups - Lie on your stomach in the down pushup position. Lift your hands off the floor 2-3 inches instead of pushing the floor. This will strengthen your upper back muscles that balance out the chest muscles. Do 20-30 reps Rear deltoids and rhomboids are the muscles used
Upper back exercise #2 (Birds) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades pinch and place them slowly in the down position. Repeat for 20-30 repetitions mimicking a bird flying.
This simple 3-4 minute program will help you keep your spine in proper alignment and fortify your delicate shoulder girdle. If you neglect these smaller muscles of the upper back and rear shoulder, all it will take is a fun toss of a football, baseball, or over head smash of a volleyball and your rotator cuff muscles will be talking to you immediately. If you want to hear your doctor tell you that you need surgery, neglect these muscles.
ANOTHER GREAT ROUTINE - Using a TRX, do reverse flies and rows to develop core and rear deltoid muscles without weights.
Feel free to email me if you have any questions at stew@stewsmith.com
TRX Workouts - This is a great device to use if you are failing at pushups and pullups. The TRX rows will help you build your chest, shoulders, triceps and bicep / back muscles like a set of weights, but also work the core at the same time.
Tactical
Fitness / Tactical Strength / Tactical Mobility
| More
Info
Published Books Available in Stores
and at Stew Smith Fitness
The
Navy SEAL Weight Training Workout
| More
info
Complete Guide to Navy SEAL Fitness
| More
Info
Maximum
Fitness
|
More
Info
The
Special Operations Workout
|
More Info
The
SWAT Workout - From Recruit to SWAT
|
More Info