Get Ripped Fast With Uneven Push Ups with Plyo

These Uneven Push Ups with Plyo will work your pectorals, deltoids, triceps, scapular stabilizers, and core. This is an intermediate exercise and should be performed on a stable platform prior to using StrongBoard Balance board. This exercise is primarily for the chest, shoulders, and the scapulothoracic region but will also strengthen the entire core musculature.

Featuring Julien Greaux – CPT
Instagram: @rudeenergy

Steps

1. Begin in Position 4, laterally positioned next to the board. Place one hand over the StrongBoard Balance® logo while the other is placed on the ground. Extend the legs behind you, balancing on the toes.

Lower the chest towards the edge of the platform, bending the elbows to a 90-degree angle.

Extending the elbows, press away from the ground and platform to the starting position and repeat the movement for the desired repetitions or duration.

Repeat the movement on the other side.

For Plyo Portion

1. Begin the movement as if performing the Uneven Push-up.

2. Lower the chest towards the edge of the platform, bending the elbows to a 90-degree angle.

3. At the bottom of the movement, explosively press away from the ground and platform, propelling the upper body up and over to the opposite side of the platform.

4. The hand on the platform will now be on the ground and the opposite hand on the platform.

5. Lower the upper body into a push-up and repeat the movement.

6. Repeat the movement for the desired repetitions or duration.

Tips

When performing uneven push-ups and the plyo push-ups, keep weight evenly distributed while focusing on pec minor stretch on the platform side. Absorb landing during the plyo push-ups by keeping abdominals braced.

Get Ripped Fast With Uneven Push Ups with Plyo

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Upright Rows or Upwrong Rows

This topic has been debated for years. I see people ask questions in different fitness forums about whether upright rows are bad for you or not. I’m surprised to hear all the various answers that contradict one another like, “I’ve been doing them for years and my shoulders are fine”. “If it doesn’t hurt them, then keep doing them”. “Upright rows are a great exercise and can be done with an EZ bar”.

Seriously? It’s obvious these comments are not coming from an experienced weightlifter or anyone in the medical field.

Upright Rows are one of the most harmful exercises you can impose on your shoulder muscles. The problem with the exercise is the position your arms must be in in order to perform the movement involved. This position is called “internal rotation.”

Internal rotation is not necessarily bad for your shoulders. The problem comes when you raise your arms and have resistance in that position. Every time you raise the barbell or dumbbells, a small tendon in your shoulder gets pinched/impinged by the bones in the shoulder.

This movement may not hurt immediately. The problem is the tendon will gradually become worn down and damaged. It may take years before you feel any of the damage it’s creating. You may not even know you have a problem until one day you are seeing an orthopedic doctor about the intense pain shooting through your neck and shoulders.

So if it “feels ok while you are doing it”, that doesn’t mean its ok to be doing it. If you are addicted to this move and really feel it is giving your shoulders the mass you are looking for, try grabbing the bar at shoulder width opposed to the traditional close grip. This will take some of the stress out of the neck/trap area. Also, as we all know, form is everything. As you pull the bar up, be sure you are pulling your chest up and your shoulders down and back as you exhale. Do not shrug your shoulders and traps in an upward position.

Most people pull the bar all the way to just below the chin. Try raising it only to the upper chest area. Also, holding your breath during this move will also cause you to impinge the entire upper back area.

Exercise, if done properly, can be safe and will produce the results you desire. Have fun. Be Healthy. Stay Balanced.