Additional Exercises To

Variety is always important when training. Let's look at some new exercises that you can add to your workout arsenal.

Wall Pushups are useful if you are having difficulty progressing to a full-fledged handstand pushup. Many individuals attempt handstand pushups for the first time and are overcome by the fear of exercising from an upside down position. Your first attempt at a handstand pushup may be psychologically challenging. One of the best ways to overcome this feeling is by gradually elevating your feet against a wall (as illustrated below). You can slowly inch your way up to a full handstand pushup. Try to raise your feet a few inches higher each day. As your feet continue to rise, the exercise will shift its emphasis to the shoulders.

When you are able to perform complete handstand pushups, you can increase the difficulty by elevating your hands onto blocks. By raising your hands from the floor, you will increase your range of motion, which increases the difficulty and effectiveness of the exercise. When you become proficient with this advanced variation, you can attempt to pull your feet away from the wall. It is VERY difficult to perform a handstand pushup without touching your feet against the wall. This freestanding version requires tremendous strength and balance!

Feet Wall Exercise

Handstand pushups may be imposing at first, but just like anything in life, practice makes perfect. If you think this exercise is impossible, let me inform you that Dr. Robert Goldman once performed 321 consecutive handstand pushups.

Now pick those feet up off the ground and get busy!

Elevating your feet from the ground is a surefire way to increase the difficulty of any pushup style. I recommend that you begin to raise your feet for all pushup variations. The body adapts to the demands imposed upon it from training. In order to continually advance, you must increase the stress that you apply to your muscles. As you improve, you must increase your workload. If not, your body will adjust to the movement, and your improvements will cease.

What does this mean?

It means that you must continually progress to more difficult movements. It is not sufficient to just add more repetitions. Hit the muscles from different angles by elevating your feet from the ground. A few "elevated" variations that I recommend include Close Grip Pushups, Divebomber Pushups, Plyometric Pushups, and Reverse Pushups.

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