Push up handbook exercises trainings and workouts

Push up handbook exercises trainings and workouts
Written by Jeffrey Koelewijn from the Netherlands
Artist photographer and sportsman

There are a lot of exercises in this book some might be very hard
to do and need a lot of preperation or training

I'd advice to consult a trainer or a physical consultant
before starting any exercise.

A good push up is done by almost touching the ground with your chin
or nose and keeping the upper and lower body rigid
Inhale on the way down and exhale on the way up
The feet can touch each other or there can be some space in between them

Basic push ups and variations:
Normal
 Hands around shoulder with
Wide
Small
 The fingers can form a triangle

For easy push ups:
On the knees
Half way
 Until the elbows make a 90 degree corner


Pushing up from a height
 For example feet on a chair (which will not move)

Knuckle push ups
 Two front knuckles
 Three knuckles
Clapping push ups
 Clap in between reps
 Some people can clap two or three times
Finger push ups
 Ranging from 1 to 5 fingers per hand

One arm push ups
 On one arm this can also be done on the fingers
Handstand push ups
Planche push ups
 Where the feet are of the ground

Push ups can also be done with a weightvest or a backpack

Speed:
Normal
Fast
Slow
 10 seconds down and 10 seconds up for example


Holds and isometrics:
In the basic position
Half way down
In the down position

On one arm


Agility:
Push up steps
 lifting one arm up after the other
Push up jumps
 Both hands of the floor
Left right left right
 Where right is moved to the right and than left to the lef and right back
 to the basic position again and than left back to the basic position again
Small to wide jumps
X steps
 Where right moves to right up and than left to left up and than right
 back to the basic position and than left back to the basic postion
 and then right to right down and left to left down and than back
 to the basic positions again and so forth
Forward backward
Knuckle to palm
 One arm moves to the palm position and than the other one to the palm position
 and than back to the knuckle position

Experimenting with an agility ladder is also possible
The feet and legs might need to move along with the hands
Side ways can be done or in and out of the squares


Stability:
Arm to chest
 Where one arm after the other reaches to the chest
Ups
 One arm after the other to a forward facing position
Desert lizard
 Where the right arm and left leg are lifted up or the left arm and
 the right leg are lifted up
Arm up
 Where one arm after the other moves to an upward facing position
 right to the sky, the body is tilted to the side
Lift and push up
 Touch the chest with one arm and do a push up and than touch
 the chest with another arm do a push up again


Mobility:
Bomber push ups
 Almost like a dive
Side bombers
Sides
 While in the down position move to left and right
Push up to standing position
 Push off so hard that you come in to a standing position
 bending a little might make it easier
Off the floor
 Hands and feet of the floor while going up


Sets and reps:
Normal sets
 3x10 for example or 3x20
Pyramid sets
 10-15-20-15-10 with pauses in between
 or easier 5-10-15-10-5
3x3x...
 3x3x10 for example 3x3 sets of 10 repetitions

Sit up variations exercises trainings and workouts

Sit up variations exercises trainings and workouts

Written by: Jeffrey Koelewijn from Holland
Artist photographer and sportsman


Exhale on the way up and inhale on the way down

Normal sit ups:
Feet on the ground and knees up
A good sit up is done by almost touching the knees with the upper body

Normal
 The hands can be done behind the head or somewhat clamped to the body
Sideways
 Here the hands are behind the head
 The left elbow touches the right knee and the right elbow touches
 the left knee
 this can be done 2 or 1 per sit up
Punches
 Here the hands are somewhat clamped to the body or in
 a fighting position
 2 punches in the up position


While in the normal position:
Touching the knees
 Touch the knees with the tips of the fingers
Touching the knees sideways
 Left fingers touch the right knee and right fingers touch
 the left knee
Holds
 Touch and keep touching the knees for for example 10 or 20 seconds
 and then doing that over and over again for a desired amount of times


While on laying on the back the feet are lifted of the ground
and make around a 90 degree angle at the hips and knees
The hands are placed behind the head while the elbows stick out

Elbow to the side of the knees
Elbow to knee side ways
 Left elbow touches the right knee and the right elbow touches the left knee
 A cycling like motion is made


While feet and back of the floor

Hold
 Just hold the position
Up and down
 Moving the legs up and down
Crossing
 Right foot over left foot and left foot over right foot
 making crossing motions
Wide and close
Touching the feet
 Touch or almost touch the feet by raising the upper body and the legs


Sets and reps:

Normal sets
 3x30 for example
 or 3x100
Pyramid sets
 20-30-40-30-20 for example
3x3x30
 3 sets of 3x30
Extra:
Until feeling the muscles
Almost until failure
Until failure
Extra:
In the warm up
Just here and there
Serieus, for steel abs