Stronger arm, shoulder, and torso- Train anywhere effectively Part 2: Push Yourself Strong

Posted: March 4, 2015 in Strength and Conditioning for Health and Fitness
Tags: , ,

Here is another exercise that can be done almost anywhere, anytime. It builds arm pushing  strength and at the same time works your abdominal static strength all the way to your your lower limbs as stabilizers. If you want to or need to be stronger in pushing movements, and may not have access to a gym, then this is for you. Why would anybody want a stronger arm to push? If you are an athlete, you know why. If you are a fitness buff, being fit means you should be able to perform your physical tasks without being too tired. A lot of daily activities require us to push. Having a strong torso is a good health investment and allows you to enjoy leisure activities more since you are not that fatigued or you are not suffering from low back pain. What is interesting about this exercises is that you do not need any equipment at all and it trains your whole body.This is known as the “One arm push-up”. It is also a way to train your whole body together as one unit, like it is supposed to be, to attain an objective. Your whole body includes your mind as well.

The different levels of abilities

 Initially, I called it different levels of difficulty, but we better state it in a positive and descriptive way so we call it different levels of abilities. We use your body as reference point. There can be more levels in between these levels like knee level, and mid-shin level. We start with the easiest level going up to the level with the highest ability:

1. Solar plexus (the are just under your  rib cage a knuckle length above your navel) would be our easiest level.

valstrengthtraining 1armpush up solar plexus lvl

2. Hip level

valstrengthtraininghiplevelpush

valstrengthtraining hip level push up

3. Mid Thigh level

valstrengthtraining 1arm push up mid thigh level

4. Ground level

valstrengthtraining 1arm push up ground level side view

valstrengthtraining 1arm push up front view

 

There can be intermediate levels in between the levels, it just depends on what you can do, and how you can position yourself in that level. There can also be harder variations than the ground level but for this post, the discussion would be until the ground level.

Here is how it is done:

Have a good warm-up. Click here for a suggested routine.

Start initially from an easy position. Initially position your feet wider than your hip width. The toes should be in contact with the ground. From your selected level of ability, put your strong arm in front of you and let the heel of your palm bear your weight. Strong arm means the left hand for right handed individuals, since the dominant hand would be stronger, not just strong! Put the non-working arm behind you or you can hold the side of the upper part of your thigh. The elbow of the working arm should be straight. Inhale and tighten your abdomen, and your whole body. Now slowly bend the elbow of your working arm. It is optional but you may let a bit of air out through your pursed lips, as if you are also squeezing the air. Lower your body as a whole. As much as possible, should look like a straight line made by your head to your toes if viewed from the side. Imagine you are a log- strong and straight. C’mmon, don’t cheat! I can see you are pushing your upper torso up but your hip is stuck! Do it again… Now you are doing it lick a a sexy dancer, your butt is going up way ahead than your torso. A log is not crooked, but if you can’t make an almost straight line it means one thing, move to an easier level. If the level you are using now is the Solar Plexus level and you cannot do it, then straighten yourself up! That’s the easiest level! If, by all honesty you cannot do it even with all your honest effort, then do the close grip push up first. It is a two arm push up. Do not do the one arm push up YET. Or you can make a comment or message me and I will make another post for it.

 

If you were able to lower yourself as one unit, try going as close as a fist width between your chest and the platform, and then push. Your torso should be still very tight- your abdominal muscles contracting very hard. Imagine pushing the platform away from you. Do it with full mind and body effort. Push until your elbows are straight. Once your elbow is straight, lock it in position and then you can breath in a controlled manner. Repeat. Do a few repetitions and then try doing it with your stronger arm. Do as many GOOD repetitions as you can with your strong side. You do not need to do more with your stronger side. Rest two to four minutes. Now repeat again and again in the coming weeks until you can do it with grace. Once you can do it with good control- that is smooth push-up movement with feet positioned together, then move to the next harder position in your next training session. Try doing 3 to 5 repetitions on each side for 3 sets initially. Then increase the numbers as you become stronger.

Here is another General Strength Exercise.

Be patient with what you can initially do. Do not rush. Besides, it may take time until you can perform a good one arm push up on ground level. It takes time for your body to recover and rebuild the muscle fibers, tendons, and other connective tissues. The speed with which you improve depends mostly on your desire to be better and stronger. You must supplement your desire with quality information that you can put into an actual working plan. Working for a stronger body actually makes your mind stronger. Feed your mind with good and useful information, instill good and honest habits, practice common sense, and practice, practice, and practice some more. If need be, seek out somebody who can coach you. That is quality training. Train better, live better!

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