Incline Push Up

Week #13 (Push Up Level 4)

Here is Week #13 – DAYS 1, 3 & 5.

My nephew Peter is demonstrating.

For this next progression, the Low Incline Push Up (Level 4) your body is aligned as it was when you learned the Wall Press followed by the Incline Push Up (Level 1).

Remember that the level of intensity increases as the incline decreases. Notice that Peter is in the Plank position with his hands on a low incline. Find a low bench, use a stair, coffee table, bed frame or other. Just be sure to find a sturdy surface to work from. Plan it out the night before so that you’re not scrambling in the morning. Peter’s chest lines up with his hands as before in all the progressions.

DAYS 1, 3 & 5 (week #13)

1. 50 High Knees (pumping arms or forearms parallel to the ground or holding chest)

2. 8 LOW Incline PUSH UP in Plank (Level 4 = hands on a low bench, stair, coffee table, bed frame)

3. Repeat circuit 4 times to equal 4 Rounds.

INSTRUCTIONS: Hinging from your toes, notice how the legs, hips, torso and head are static. The only movement comes from the wrist, elbow and shoulder joints. If you are unable to maintain this rigid form, then go back to the modified Push Up Levels 2 or 3. The difference with Level 4 Low Incline Push Up and Level 3, is that you are now in Plank Position hinging from the toes and I have raised your incline to off-set the intensity with the intention to maintain mechanical integrity.

MOST COMMON ERROR: Poking the head forward like a pigeon or collapsing at the lower back. Imagine a plank of wood fixed to your back, originating from the back of the heels all the way to the back of the head. Hinge forward as a solid unit. I would rather see you do a quarter or half push up as a solid unit than bending the elbows all the way with poor technique. Eventually, attempting to tap the chest to the bench NOT the nose. If you aim with your nose you will likely poke the head forward like the pigeon. Think of gently retracting your navel in the direction of your spine, just enough to gently engage your abdominals to support the natural curvature of the spine. You are NOT trying to flatten your back against this imaginary plank of wood. Take a good look at Peter’s back and you will notice the natural curves of the spine.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4. For reference click on this link: http://youasamachine.com/about-4-minute-mornings/week-3/videoweek3-day-7/

DAY 7 = [50 High Knees + 10 Half Squat] x 4. For reference click on this link: http://youasamachine.com/about-4-minute-mornings/week-8/

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STRETCH YOUR BODY.

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It is not uncommon to want to skip ahead to get to the “juicier” exercises. Have patience. The rewards are in the journey. At anytime you can repeat the same week until you feel ready to move on to the next progression. Not everyone will be ready to progress at the same rate. Do not feel defeated should it take longer to move on to the next week.

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The following is an outline of the progressions for the Push Up: 1) Wall Press

2) Incline Push Up (Level 1 = hands on counter top or back of couch etc.)

3) Modified Low Incline Push Up (Level 2 = knees bent on floor with hands on bench, stair or coffee table etc.)

4) Modified Push Up (Level 3= knees bent on floor with hands on floor)

5) Low Incline Push Up (Level 4= hands on bench with body in Plank position)

6) Push Up (Level 5= FULL PUSH UP! From Plank position) coming soon!

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Self-discipline is born from being Consistent.

Week #7 – DAYS 1 & 5

Here is week #7 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the next progression for the Push Up series (Level 2). Remember that the level of intensity increases as the incline decreases. Notice that Peter is doing the Push Up from his knees to create a shorter lever/ pivot point and that his hands are on a bench, which is closer to the ground. His chest lines up with hands as before in Level 1 and the Wall Press. Find a low bench, use a stair, coffee table, bed frame or other. Just be sure to find a sturdy surface to work from. Plan it out the night before so that you’re not scrambling in the morning.

DAYS 1 & 5 (week #7)

1. 50 High Knees (pumping arms or forearms parallel to the ground or holding chest)

2. 14 Incline PUSH UP (Level 2 = hands on a low bench, stair, coffee table, bed frame)

3. Repeat circuit 4 times to equal 4 Rounds.

INSTRUCTIONS: First, you may want to place a mat or folded towel under your knees. Whatever you use, be sure that it doesn’t slide around while you do this exercise; for safety to your joints and to maintain mechanical integrity.

Hinging from your knees, notice how the legs, hips, torso and head are static. The only movement comes from the wrist, elbow and shoulder joints. If you are unable to maintain this rigid form, then go back to Level 1 or the Wall Press. The difference with Level 2 Incline Push Up and Level 1, is that you are now hinging from the knees and that your incline is getting closer to the ground.

MOST COMMON ERROR: Poking the head forward like a pigeon or collapsing at the lower back. Imagine a plank of wood fixed to your back, originating from the back of the knees all the way to the back of the head. Hinge forward as a solid unit. I would rather see you do a quarter or half push up as a solid unit than bending the elbows all the way with poor technique. Eventually, attempting to tap the chest to the bench NOT the nose. If you aim with your nose you will likely poke the head forward like the pigeon. Think of gently retracting your navel in the direction of your spine, just enough to gently engage your abdominals to support the natural curvature of the spine. You are NOT trying to flatten your back against this imaginary plank of wood. Take a good look at Peter’s back and you will notice the natural curves of the spine.

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DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 10 Chair Squat] x 4.

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STRETCH YOUR BODY.

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Self-discipline is born from Consistency.

video.Wk#5 – DAYS 1 & 5

Julia left this comment a while ago and I wanted to share it with you because it perfectly illustrates the power of being consistent in small increments.

“I love the blog. I’m so interested in it – and I’m going to try your workouts. I remember when I was a kid – my friend’s dad who was really in shape but worked at a desk all day long as an insurance broker – used to wake up and do his 10 minutes of army calisthenics – pushups, sit-ups, jumping jacks anything he could do in his small bedroom… and it worked great for him.”

There is no secret or gimmick to any of this. It’s all within our power to be strong and fit, as nature intended. It is digging up the self-discipline to be consistent with a daily maintenance program, which is the real challenge. And anyone can do that. Like anything, it just takes practice.

We know that waiting around for the perfect schedule to fit in an hour workout just isn’t working.

Here is Week #5 – DAYS 1 & 5.

My nephew Peter is demonstrating.

This is the next progression for the Push Up series.

I introduced the Wall Press last week. From now on the Push Ups will be referred by level. The level of intensity increases as the incline decreases; in other words, the more parallel your torso comes to the ground the more difficult the exercise becomes. As well, much later, the push up can become even more intensified by gradually raising the feet onto a surface higher off the ground creating a decline.

DAYS 1 & 5 (week #5)

1. 50 High Knees (pumping arms or forearms parallel to ground or holding chest)

2. 10 Incline Push Up (Level 1 = hands on back of couch or counter top height)

3. Repeat circuit 4 times to equal 4 rounds.

The technique is exactly the same as in the Wall Press. Hinging from the ankles, notice how the legs, hips, torso and head are static. The only movement comes from the wrist, elbow, shoulder and ankle joints. If you are unable to maintain this rigid form, then go back to the Wall Press or find a higher incline than the couch or counter. The only difference with Level 1 Incline Push Up and the Wall Press, is that your incline is getting closer to the ground. Be sure to find a sturdy surface to work from. Plan it out the night before so that you’re not scrambling in the morning.

DAYS 2, 4 & 6 = [50 High Knees + 20 Bend Down & Reach Up with Toe Raise] x 4.

DAYS 3 & 7 = [50 High Knees + 12 Wall Press] x 4.

Stretch your chest and triceps as in last weeks description.

If you are not already doing so, be sure to stretch out your lower back by lying on the floor and hugging both knees to the chest. Try to round your lower back into the floor, curling your tail-bone towards the top of your head.

Also be sure to do a standing quadricep stretch and calf stretch.

I’ll work on putting together a little video of these stretches.

These weekly progressions are just an outline.
At anytime you can repeat the same week until you feel ready to move on to the next progression. Not everyone will be ready to progress at the same rate and you should not feel defeated if if takes you longer to move on to the next week. Go at your own pace and be consistent.

Self-discipline is born from Consistency.