CHEST

Traditional push ups are momentum based – simply counting reps – up and down. PRECISION based reps with ZERO MOMENTUM maximize your chest, core and race your heart! NEVER EVER GO TO FAILURE ON ANY MOVE – EVER! Think about it logically – FORM is the first thing to go when fatigue sets in which can be very dangerous to the spine. LESS IS ALWAYS ALWAYS MORE.

PUSH UP FLEX
1. Wide elbows to work your pecs (narrow is triceps). Stay in exact sync with me.
2. Keep PELVIC TILT and maximize GLUTE FLEX to really work your core and race your HEART! ZERO MOMENTUM.
3. FLEX, SQUEEZE + BREATHE.

WINDMILL PUSH UP
1. Wide elbows to work your pecs (narrow is triceps). Stay in exact sync with me.
2. Think of the ‘reach’ as a stretch (perfect alignment is key).
3. ZERO MOMENTUM as you control the rep.

CHEST FLY FLEX (ball optional)
1. If on a ball – keep hips high, glutes flexed and abs sucked in. Stay in sync with my rep.
2. Keep strict trajectory from rep to rep, stay slow + FLEX with ZERO MOMENTUM.
3. FLEX, SQUEEZE + BREATHE.

RESISTANCE CHEST PRESS (level one)
1. Be sure band is secure and proper position.
2. Posture tall, abs sucked in then follow my exact trajectory through the press and control the rep back to neutral.
3. Control the rep with perfect form. ZERO MOMENTUM.

RESISTANCE CHEST PRESS (healthy shoulders only – next level)
1. Be sure band is secure and proper position.
2. Posture tall, abs sucked in then follow my exact trajectory through the press and control the rep back to neutral.
3. Control the rep with perfect form. ZERO MOMENTUM.

PUSH UP MODIFICATIONS

KNEE PUSH UP
1. Follow my exact rep step-by-step MAXIMUM PELVIC TILT + GLUTE SQUEEZE.
2. Keep elbows wide and stay slow – ZERO MOMENTUM.
3. Remember to BREATHE – your heart should be racing with a CONTINUOUS GLUTE FLEX.

ELEVATED PUSH UP
1. Follow my exact rep step-by-step with MAXIMUM PELVIC TILT + GLUTE SQUEEZE.
2. Keep elbows wide and stay slow – ZERO MOMENTUM.
3. Remember to BREATHE – your heart should be racing with a CONTINUOUS GLUTE FLEX.