Increase Upper Body Strength with Jillian Michaels’ 2 Push-Ups Styles

Plyo Push-up
Start in your usual push-up position. Slowly lower yourself to the floor. With an explosive burst, exhale and push yourself up, bringing your hands off the floor and clapping them together. Land in the push-up position and repeat. The plyo (for plyometric) push-up increases muscle power by adding extra difficulty.

Close-Grip Push-up
Start in a push-up position but keep your hands directly under your shoulders instead of out to the side. Your legs should be extended straight out behind you, your feet slightly apart, so you are balancing on the balls of your feet as well as your palms. Keep your elbows pressed firmly against your torso as you slowly lower yourself down. Exhale, press back up to the starting position, and repeat. This close-grip push-up places more emphasis on your anterior shoulder muscles and triceps as well as your chest.

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July 1, 2010. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Weight Loss Tips. 1 comment.

Push Ups and PX90

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I started the PX9o today.  I did the chest and back routine.  It was good, got me sweating (or maybe that was the 30degree plus weather).  Lots of pushups, different variations, which was a nice change up.  Remember, you can look like this with pushups!

August 16, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Exercise, Male Perspective, Weight Loss Tips. Leave a comment.

JT – More Proof For Push-Ups

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Hello Everyone,

My name is JT…I am the boyfriend of IWMSB.  I was asked to do a post for the blog…so I decided to write one about a wonderful exercise called “push-ups”.  IWMSB has written a couple of posts with some information regarding push-ups and I just wanted to reinforce the fact that push-ups can really be an effective part of any workout routine.  I have included them in my workouts for the past 5 years.

I needed an exercise routine that I could complete in 45min to an hour and be able to do it every second day.  I figured that my legs would benefit from the biking I do…so I focused my exercise days on my upper body…  I decided on three exercises…the push-up, the dip, the bicep curl and occasionally tri extensions.  I thought it would be interesting to challenge myself with the amount of time and number of “reps” during the routine…trying to reduce time while keeping “good form” during “reps” as well as the reduction of recovery time between sets. 

In the Beginning…

  • 2 sets x 35 standard push-ups
  • 2 sets x 10 dips (in between two chairs knees bent)
  • 2 sets x 35 standard push – ups
  • 2 sets x 7 bicep curls (hammer to palm up) (20 lbs)
  • 2 sets x 30 standard push-ups
  • 2 sets x 8 dips
  •  2 sets x 7 bicep curls (hammer to palm up) (20 lbs)

I would complete this exercise in that order in an hour

 Currently…

  • 7 sets x 50 standard push-ups
  • 4 sets x 12 dips (knees bent at 90 degrees)
  • 1 set x 50 push-ups (arms slightly extended forward)
  • 4 sets x 8 bicep curls (hammer to palm up) (50lbs)
  • 2 sets x 50 push-ups (feet raised on exercise ball)

I complete this in 40-45 min

August 10, 2009. Tags: , , , , , , , , , , , , , , , . Diet, Exercise, Male Perspective, Weight Loss Tips. 1 comment.

Celebrity Hot Body – Scarlett Johansson

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It’s refreshing to see natural big breasts :).  Scarlett lost a few pounds and toned up noticeably for Iron Man 2 (see below).  How did she do it?

She lost 14 pounds (from where???). She trained with Gwyneth Paltrow and Madonna’s trainer doing a series of pull-ups, crunches, lunges, jumping jacks, planks, push-ups, running and eating a healthy diet. 

Well, it’s true for me that lungse, squats, step ups, crunches and running have done wonders…but I also have been doing a lot of cardio and lots of weights!  My diet could have been better too. Ah well, congrats Scarlett!

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July 28, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Celebrity, Diet, Exercise, Weight Loss Tips. Leave a comment.

Week 5 Day 2 of the 100 Push Ups Challenge

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I am on Week 5 Day 2 of the 100 Push Ups Challenge.  After Week 4 I did the exhaustion test again and did 45 push ups!  So I am on column 3 in Week 5 Day 2 and it’s not so so bad.

I do sets of in this order: 19, 19, 22, 22, 18, 18, 22!

June 22, 2009. Tags: , , , , , , , , , , , , , . Exercise. Leave a comment.

The Perfect Exercise

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The pushup.  I can attest to this – my bf’s got an amazing body (maybe I’ll convince him to let me post a pic!) and he focuses on like 400 pushups in a workout, every 2 days.  The pushup hits the back, abs, shoulders and bicipes. 

Here’s 7 pushup variations from Men’s Health: http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=arms&conitem=e2f999edbbbd201099edbbbd2010cfe793cd____&page=1

June 16, 2009. Tags: , , , , , , , , , , , , , . Exercise, Interesting Articles. Leave a comment.

Dear Diary

June 9, 2009

Dear Diary,

Today was a good day.  I brought food (veggies, olives, avocado, roast beef sandwish, water) and was not hungry.  I went to the gym and did the workout below, I biked to work and took the stairs 5 times.  Feel good!  Arms are sore because they were worked out yesterday, once at the gym and second doing the pushup challenge.

Booyah!

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June 9, 2009. Tags: , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise. Leave a comment.

Change up your arm routine – Oxygen Magazine

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I changed my arm routine today and used tips from the March 2009 edition of Oxygen Magazine.  It suggested to change your barbell grip with every set.  So after the one warm up set with 15lbs on the EZ bar I did normal spaced grip for the first set, wide spaced grip for the second and for the third a close spaced grip.  Wide grip is one hand larger than shoulder width one each side.  Close grip is 4 inches between hands.

The theory is that changing the grip recruits different muscle fibers to do the work – and the more fibers you get to work the more are damaged, then repaired in recovery meaning muscle growth.  This also produces a balanced-looking bicep.  I started with 15lbs to get the techniques right.

My arm muscles are really “popping out” I think from the added exercise from the 100 push ups challenge.

June 8, 2009. Tags: , , , , , , , , , , , , , , , , , , , , . Exercise, Interesting Articles. Leave a comment.

The Challenges Update

pushSo I’m one Week 3 Day 2 of both the 100 Push Ups Challenge and the 200 Sit Ups Challenge (actually crunches).  The push ups are testing me – 25 reps on the second set.  The crunches I’m feeling it on the second set as well.  I’m noticing my arms are getting more definition though.  Anyone else doing the challenges? sit

June 3, 2009. Tags: , , , , , , . Exercise. Leave a comment.

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