A Primer, Bodyweight Basics

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PUSH UPS#3Keep the back straight throughout.At the top of the movementwe protract our shoulders(shoulders in front of us, pushingdown hard)#2To make the exercise easier, we can alsoraise our hands. You can use a box, a chair,a table, anything you like as long as it’ssturdy.#1Assume the push up position by placing the hands aboutshoulder width apart (or just slightly wider) and straightenthe body. At the top of the movement, make sure you arePROTRACTING your shoulders, pushing down, not lettingthe shoulders sag.Hand placement should be around ‘nipple’ height for correctactivation of the chest (not the front delts). Begin tolower yourself by bending the elbows, taking care to notto flare your elbows outwards.If the hand placement is toohigh, we put more work on thefront delts. They are meant to beassisting not taking charge! Youmay need to work on your wristflexibility if this position is toouncomfortable, or you could useparalettes to take the strain offyour wrists.Keep the back straight throughout! When you are the bottomof the movement, keep tension by not fully laying onthe floor, only letting the chest touch. Then push yourselfback up while keeping shoulders protracted and your backstraight!Better form means better progress. If we cheat movementswe're not actually engaging the muscles that need to beengaged, you're short changing yourself. Be patient andstick with the basics until you're ready.3 sets of 10 would be advised before introducing moreadvanced variations like close grip or wide push ups.Standard push up hand placement18 BODYWEIGHT
The close grip (or diamond) push up is great for building big triceps.Place the hands as close together as you can. Keeping the elbows close tothe body works the triceps and gives a good squeeze to the muscle fibres locatedin the ‘inner chest’ (where the pecs meet in the middle) while you can’treally isolate this section, some exercises put more emphases on said fibres,you’ll definitely feel it.CLOSE GRIPWe also have the wide grip push up as a variation.Go as wide as you can while still protracting your scapula, do not let your shoulderssag down! Keep control through the movement while keeping your bodystraight and glutes/core tight. Your shoulders will naturally be flared out duringthis position.Again, you can go on your knees or raise your hands if these feel too difficult.However, you would get more benefit by working on your standard push upsinstead! You may wish to turn your hands out a bit to avoid putting strain on yourwrists.WIDE GRIPBODYWEIGHT 19
Page 1 and 2: A PRIMERBODYWEIGHTBASICSC. WHITEcon
Page 3 and 4: PREFACEI have only been able to gai
Page 5 and 6: EQUIPMENTOVERHEAD BARAn overhead ba
Page 7 and 8: ROTATOR CUFFThe muscles of the rota
Page 9 and 10: DYNAMIC STRETCHESSCAPULA PULL UPA g
Page 11 and 12: SKIN THE CAT/GERMAN HANGThis may lo
Page 13 and 14: RINGSMUSCLE UPS#1 #2 #3 #4We can al
Page 15 and 16: #1 #2 #3If you are having trouble p
Page 17: THE FRONT DIPThe second part of the
Page 21 and 22: DIPSBOX DIPSPushing and pressing mo
Page 23 and 24: THE PLANCHEAND HOW WE GET THERE...T
Page 25 and 26: TUCK PLANCHEThe tuck planche is the
Page 27 and 28: LEVERSThe back lever is normally th
Page 29 and 30: ADVANCED TUCK FLThis could be calle
Page 31 and 32: LEGSLegs can be trained effectively
Page 33 and 34: PLYOMETRIC SQUATStart in a low squa
Page 35 and 36: STANDARD DEADLIFTUsing weights for
Page 37 and 38: CHEST TO WALL HANDSTANDThe chest to
Page 39 and 40: PIKE PRESS UPSThe pike position is
Page 41 and 42: RING EXERCISESREAR DELT FLYWith all
Page 43 and 44: Bicep is lengthened (eccentric) #1R
Page 45 and 46: TRAINING PRINCIPLESI feel it worth
Page 47 and 48: FOODI am not a nutritionist, all I

A Primer, Bodyweight Basics

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