TFM WEEKLY NUT
This week's highlights and best content in a nutshell

Hey there!

Coming at you this weekend with some push-up inspiration.

Push-ups are a great exercise to develop upper body strength, muscle size and endurance. They're extremely joint friendly, and best of all you're performing a "moving plank" at the same time - 10 push-ups will look a little like a 30 second plank as far as the hips go.

They're a winning formula for sure, but it's important that like every other exercise you keep progressing with them. Doing more and more reps might be okay to get you moving and develop some endurance, but you'll need more advanced variations if you really want to see any differences in your strength and your physique.

That being said here are a handful of some of my favourite variations. Now drop and give me 10!

Gareth

Breakdancer Push-Ups

I'm kicking off here with possibly the most complex variation first. Not from a strength perspective 9that's to come), but from a complexity point of view. If you ever feel like doing some push-ups on a drunken night out (guys, we've all been there!) then these should be your move of choice. The press component is the same as your standard push-up, but as you rise the bottom knee will kick through and you'll rotate to your side. You'll be hitting some more core and adductors here. It's also just a fun variation to try.

Tip: Thread your bottom knee through and punch your elbow up. You can practice this position as a plank too, by simply dropping the push-up component.

Med Ball Push-Ups Drop Set

You'll need a medicine ball for this one. But don't worry, if you're at home and don't have a medicine ball free then a football or basketball will work. This push-up exercise is a form of mechanical drop-set, and it's one of my personal favourite variations to build a little muscle. If you're someone that just bench presses for their chest all the time there's nothing like giving this one a go as a reality check. As a higher repetition 'finisher' exercise this works great, or if you need some practice why not try making it one of your main upper body moves.

The concept is simple; as you become fore fatigued then the exercise variation switches to become a little easier. That way you can keep going beyond failure. Here's how it's done:
1) Close grip push up on ball, do as many as you can.
2) Go straight to the next variation, where you'll be switching the ball side to side. Remember... moving plank! Keep that core tight!! Do as many as you can.
3) To finish go to the next variation where you'll keep the ball on one side. Go close to failure (possibly only a few reps at this point), and do as many as you can on each side.

That's one set. Do 2-3 of them. You can also do this with a weighted vest on if you're up for it.

Push-Back Push-Ups

This is a nice way to incorporate some vertical pressing in to your routine. While push-ups are more of a horizontal press (more chest + dominant), you could see this variation as a little more like a shoulder press. You'll still hit some chest and triceps, but your shoulders, lats and even legs will get a bit of a toasting too!

Key tip: Keep your nose 2 inches off the floor the whole time. That's when you push back and forwards again. If you can't then no big deal, but it's a good strength and coordination goal to aim for. One of my personal favourites for sure.