Hip Push-ups: An Advanced Upper Body Workout Routine
Push-ups are one of the best exercises you can do to build your pecs. There are many variations to this exercise. In a new video, Scooby’s Workshop teaches how to do an advanced push-up technique called hip push-up.
The grip in a normal push-up involves a position with your elbows away from your sides and your hands a good distance from each other. Hip push-ups, on the other hand, involves a position with your elbows tucked to your sides, and your hands at the same level as your hip. The difference between the two grips lies in the distribution of weight. In normal push-ups, about 50% of the weight is placed on the bodybuilders’ feet. In contrast, hip push-ups require the bodybuilder to balance his or her body. Hence, 100% of the weight is placed on the shoulders and chest.
The basic position of this exercise is to straighten out your body above the ground by using your fists and arms as support. Go down and up slowly. Do not put your butt up the air; worse, do not sag. Keep your abs flexed tight.
An important tip for success is to not be self-conscious while exercising. Don’t think about looking silly or getting embarrassed by not doing enough reps. Think about maintaining your proper form and breathing properly.
One of the techniques that might help you is to make sounds while doing the exercise. An example is grunting. Grunting will help you get through those last few excruciating reps. Grunting is good for three reasons, namely:
- It means you’re not holding your breath,
- It can mentally help you get through your last few reps, and
- It tightens your core muscles and protects your spine, thus making it stronger.
If you notice, martial artists exhort loud noises when making a punch. This follows the same principle. However, a word of caution: don’t make noise for the sake of making noise. Let these noises come naturally. You know who you are.
One of the common questions asked by bodybuilders is, “Can I do push-ups everyday?” For advanced bodybuilders, the answer is no. Advanced bodybuilders need to undergo an intense workout which takes about 45 to 60 minutes of intensive exercise. With this kind of strain, it actually takes about 5 to 7 days for the muscles to recuperate. Pushing and straining your muscles to work much more than they should, which is also called “overtraining”, hinders your muscles from recuperating and may actually lead to their wear and tear, or worse, injuries and permanent damage.
It is also important to maintain good nutrition all throughout your bodybuilding activities. Having an intake of protein 5 to 6 meals everyday, especially the week after an intensive workout, will help your muscles recuperate. It may even help you build your muscles even without making changes to your upper body workout routine.