Want to Improve your Push Up?
Focus on the eccentric part of the move.
Eccentric training emphasizes the lowering phase of an exercise...
Like the descent of a squat, the lowering of a bicep curl, or the downward portion of a push up.
This part of an exercises creates less fatigue then the concentric phase, and working here allows you to produce greater force and strength, more muscle mass, and makes all parts of an exercise easier.
This lovely eccentric tricep pushup is on the Collaboratives program this month.
Wanna try? We’re going down for a slow count of five.
Engage your abdominals, glutes, and push into the floor with your chin slightly tucked.
Pick your starting position-the one that will allow you to lower with control for a slow count of five.
So both knees down, alternating one knee up (really engage that glute on the extended leg), or from full plank.
Corkscrew those hands into the floor and skim your ribcage as you lower, keeping elbows in close.
Adjust your reps accordingly- and get all the shoulder and tricep stretches in after.
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Author
Gretchen
Coach
Growing up I was a half-hearted athlete who struggled with my relationship with both food and exercise. I smoked for over a decade and spent much of my youth either binging or not eating at all. But after breaking my leg in a car accident, months of physical rehab and years of psychological counseling lead me to a renewed appreciation for my health and my ability to just move-something I'll never take for granted again. I overcame a lot and have spent much of my life sharing what I've learned. I became a NASM personal trainer over 16 years ago. The type of clients I've trained and my own personal interests lead me to attain many other certifications. These include Sports Specific and Orthopedic exercise specializations, Pre and Post Natal exercise, MMA conditioning, and ACE Mind Body Specializations. I've taken 2 TRX qualifying courses in general and functional fitness. I am Kettlebell certified through both NETA and Kettlebell Kings, also completing an independent study facilitated by Steve Cotter, founder of the International Kettlebell and Fitness Federation. I am also a certified Animal Flow Instructor. In the fall of 2021, I became a Certified Intuitive Eating Facilitator, as IE was integral to my own ability to divest from diet culture. I think this was the missing piece to be able to put together a holistic, meaningful training program for all my clients.
