Скачать или смотреть STOP DOING SO MANY PUSHUPS…

Build up to 12 reps before advancing (adjust tempos to increase difficulty)…

Ie. Start with feet elevated lowering for 3 seconds, after a couple weeks add a 2 second pause at the bottom.

Then move on to side to side pushups.

1. Knees down pushups
2. Regular pushups
3. Feet elevated pushups
4. Side to side pushups
5. Feet elevated side to side pushups
6. Assisted one arm pushups
7. Feet elevated assisted one arm pushups
8. One Arm pushups (Use Cluster Sets if needed)
9. Feet elevated one arm pushups

Just doing pushups isn’t a full workout. For real results at home, you need 6–12 sets per muscle group per week.

You’re not locked up. Guys in jail get in shape doing pushups, but they’re doing hundreds every day with nothing but time. If that was the best way, everyone would be doing it.

The most effective way to build muscle and strength is by training in the 6–12 rep range.

You’d never see someone in the gym doing 100 reps of bench every day... so why treat pushups any different?

Subscribe for more!
   / @homebodyys